Monday, May 16, 2016

Bike, Double-unders

WOD

Barbell & Accessory 
A) Squat Snatch, 3x3 @ 82% of 1 RM
B) Row: 5x 200m with perfect form
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
For time 10-9-8-7-6-5-4-3-2-1
KB Goblet Squat
Hand-release Push-ups
*50 Single-unders b/w each round


Conditioning 
5 Rounds / 3 min clock
Bike 20 Calories
AMRAP Double-unders
-rest 1 min


Competition - 2016 Regional Event 5
3 RFT (16 cap)
Run 400m
40 GHD Sit ups
7 Deads 405/275 | 315/225


*Kicker (do all some or none; begin w/ in 10 seconds after WOD or else it is not RX'd)
For time
30 Burpees

No comments:

Post a Comment