Tuesday, April 12, 2016

Double-unders, Air Squats

WOD

Barbell & Accessory 
A) 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean, 1-1-1-1-1
B) Row:  5x10 pulls to find lowest 500m split time
C) Mobility, 5x2 mins

Kicker (optional work to be done immediately after your workout; do all, some or none)
3 min clock:  50 WBS then AMRAP Burpees (score = total burpees)
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Foundations 
AMRAP 20
40 Deadlifts, 95/65  | Masters (50+) 75/55
30 Power Cleans, 95/65  | Masters (50+) 75/55
20 Front Squats, 95/65  | Masters (50+) 75/55
10 Shoulder to Overhead, 95/65  | Masters (50+) 75/55


Conditioning 
AMRAP 20
Unbroken Double-unders
5-6-7-8-9-10-11-12-13-14-15...etc.
Do 5 Air Squats b/w rounds
*Score = set with most reps


Competition 
AMRAP 20
30 Body Weight Deadlifts
Run 800m (1 rep)
25 Body Weight Power Cleans
Row 1000m (1 rep)
20 Body Weight Front Squats
Bike 50 cals (50 reps)


Kicker
3 min clock:  50 WBS then AMRAP Burpees (score = total burpees)


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