Tuesday, May 3, 2016

Bike, Snatch, Burpees,

WOD

Barbell & Accessory 
A) Front Squats, 5-5-5
B) Box Jumps, 5-5-5 (focus on soft landing, minimal noise)
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 15
30 Running Single-unders
20 Russian KBS, 55/35 | Masters (50+), 45/25
10 Box Jumps/Step ups, 20"
* Do 3 burpees every minute


Conditioning 
For time
21 Calories Bike
15 Power Snatches, 115/85 | Masters (50+), 95/65
42 Bar Facing Burpees
15 Power Snatches, 115/85 | Masters (50+), 95/65
21 Calories Bike


Competition
For time (15 cap)
100 Burpees
* 3 Squat Cleans every minute on the minute, 155/105 | 135/95


*Kicker
For time:
30 Front Squats, 95/65 | Masters (50+), 75/55




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