Monday, November 16, 2015

Row, Thrusters, Pull-ups

WOD
_____________________________________

Barbell & Accessory
A) Hang Power Snatch + Overhead Squat + Snatch Balance 1-1-1-1-1
B) GHD Sit up 5x5
C) Knees-to-Feet 5x5

__________________________________________________

Foundations 
For time (20 cap)
50-40-30-20-10
KBS 55/35/25
Hand Release Push-ups


Conditioning - "Jackie"
For time:
Row 1000m
50 Thrusters, 45/35
30 Pull-ups


Competition
3 RFT
8 Power Cleans 205/135/95
Accumulate 1 min L-sit hold
8 Push Jerks 205/135/95
3 Bar Muscle-ups + 5 C2B + 7 Pull-ups




No comments:

Post a Comment