131005 ~ CompWOD Open WOD 1

It's still not too late to sign up for the CompWod Open.  For the next 4 weeks we will be running the Open Wods on Saturday.  If you would like to sign up and see how you match up please go to: botb.compwod.com/login/?page=/open-registration/ $15 gets you a spot on the leaderboard......hard work, will place you near the top!  Who is in?!?!

Conditioning:

CompWod Open Wod #1

"Thrusters & Thrusters"

11 min AMRAP

7 Thrusters (95/65#)

7 Thrusters (135/95#)

** Ascending ladder of burpee over bar EMOM**

Example:

Min 1: 1 Burpee over bar

Min 2: 2 Burpee over bar

Min 10: 10 Burpee over bar.

**Burpees do not count towards overall score, but you must complete them before starting the next round of thrusters**

Rest 5 min then...

Strength:

14 Min Amrap

Every Min. on Even Minutes: 3 Deadlifts @ 75% 1RM

Every Min on Odd Minutes: 5 AB Roll-Outs using DL Weight

(7 sets of deadlifts and 7 sets of roll-outs)

Cash Out:

Stretch, Rest,  & Roll Out!

 

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