Friday, January 8, 2016

DU's, WBS, Pull-ups, Cleans, Thrusters

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
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WOD
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Barbell & Accessory
A) Overhead Squat 5-5-5-5-5
B) Floor L-sit Hold Attempts 5x5
C) Mobility - 5x2 mins

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Foundations 
Partner WOD / For time (20 cap)
P1 - 100 Single-unders / P2 - Deadlifts, 135/95/65 / Switch every 100 single-unders until 150 Deadlifts have been accumulated
P1 - 10 Burpees / P2 - Front Squats, 115/85/55  / Switch ever 10 burpees until 150 Front Squats have been accumulated
P1 - Run 200m / P2 - Push Presses, 95/65/45 / Switch every 200m run until 150 Push Presses have been accumulated


Conditioning 
For time (20 cap)
50 Double-under
40 WBS
30 Pull-ups
20 Power Cleans 135/95/65
10 Thrusters 135/95/65
20 Power Cleans 135/95/65
30 Pull-ups
40 WBS
50 Double-unders


Competition 
For time (20 cap)
20 Alt DB Snatch, 100/60/40
30 DB Bench Press, 100/60/40's
40 Alt DB Power Clean & Jerk, 100/60/40
50 Deads, 100/60/40's



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