Monday, April 25, 2016

Row, Thrusters

WOD

Barbell & Accessory 
A) Power Snatch + Hang Squat Snatch, 1-1-1-1-1  or Squat Snatch 5x3@ 75% of 1 RM
B) Handstand Holds, 5x5x5sec hold
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 
AMRAP 20
10 Burpees
20 WBS, 20/14 | 14/10#
30 Box Jumps, 20"
40 KBS 55/35 | 45/25
30 Box Jumps, 20"
20 WBS, 20/14 | 14/10#
10 Burpees


Conditioning - Masters Qualifier WOD #1
For time:
21-15-9
Row for calories
Thrusters, 95/65 | 75/55


Competition
AMRAP 15
55 Double-unders
15 C2B | (Masters 50+), Chin over bar Pull-ups
5 Hang Power Cleans 155/105  | (Masters 50+), 135/95


*Kicker
For time:
30 Front Squats, 95/65 | 75/55

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