Thursday, April 28, 2016

WBS, Double-unders

WOD

Barbell & Accessory 
A) Turkish Get-up, 1-1-1-1-1
B) Row:  5x10 pulls to find lowest 500m split
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 
For time:
Run 400m
15 Summo Deadlift High-pulls, 75/55 | 65/45
30 Box Jumps, 24/20"
45 Thrusters 75/55 | 65/45
30 Box Jumps, 24/20"
15 Summo Deadlift High-pulls, 75/55 | 65/45
Run 400m


Conditioning 
For time (20 cap)
150 WBS
90 Double-unders


Competition
For time(20 cap)
150 WBS
90 Double-unders
30 Power Cleans 185/135 | 155/105#


*Kicker
For time:
Run 800m (big block)


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