Wednesday, April 27, 2016

Bike, KBS, Burpees

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 5x3 @75% of 1 RM or
Power Clean + Hang Squat Clean, 1-1-1-1-1
B) GHD Sit-up, 5x5-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations 
Partner WOD / AMRAP 20
50 Single-unders
10 Deadlifts, 135/95 |  115/80
5 Burpees
* Switch each round


Conditioning 
AMRAP 15
10 UB T2B
15 UB KBS, 70/55, 55/35
20 UB Double-unders


Competition
AMRAP 15
21 cal Row
5 Bar Muscle-ups
10 Single Arm DB Snatch, 80/50 | 60/40#


*Kicker
AMRAP 3
Burpees





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