Tuesday, April 19, 2016

Bike

WOD

Barbell & Accessory 
A) Squat Clean Thruster + 2 Front Squat, 1-1-1-1-1
B) Knees-to-Feet or Quick Hips, 5x5-10 (land in the bottom of the front squat position for a 2 count)
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
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Foundations 
Partner WOD / 6 RFT (20 cap)
P1 - Row 500m
P2 - 30 Hollow Rocks, 20 Mt Climbers, 10 Burpees
-both work / switch each round


Conditioning 
3 Rounds
Tabata Assault Bike
-rest 4 mins
*Score = total calories


Competition
3 RFT (20 cap)
50 yard Sled Push, 5/3 | 4/2
7/4 Muscle-ups
15 Box Jump Overs 24/20"


*Kicker
For time:
30 Burpees



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