Tuesday, October 20, 2015

Press, Squat

WOD
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Barbell & Accessory
A) Squat Snatch
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages are based on 70% of your 1 Rep Max

B) GH Raise 5x5
C) Knees-to-Feet 5x5

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Foundations
3 Rounds
AMRAP 1 - KBS 55/35/25
AMRAP 1 - Mt Climbers
AMRAP 1 - WBS 20/14/10#
AMRAP 1 - Hollow Rocks
-rest 1 min

*Score = total reps


Conditioning 
5 Minutes
Max reps Press (3 points for each rep)
Max reps Push Press (2 points for each rep)
Max reps Push Jerk (1 point for each rep)
95/65/45#

-rest 1 minute

5 minutes
Max reps OHS (3 points for each rep)
Max reps Front Squat (2 points for each rep)
Max reps Back Squat (1 point for each rep)
95/65/45#

*Both hands stay on the bar at all times.  Rest as needed but if the bar touches the ground that portion of the wod is over.

** Convert total points to reps.  Score = total reps.


Competition 
For time (20 cap)
20 Thrusters
20 SDLHP
20 Jerks
20 OHS
20 Front Squats
* Do 5 burpees every minute
135/95/65#

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