Tuesday, May 24, 2016

Double-unders, Front Squat Hold, Bike, Handstand hold, Burpees, Hang Hold, Bear Complex, Push-up hold

WOD

Barwork & Accessory 
A) Back Squat, 3x5 @ 70% of 1 RM
B) Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins

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Foundations - "EMILY"
For time (20 cap)
Row 1000m
50 Deadlifts, 135/95 | 115/80
30 Burpee Box Jumps or Step-ups, 20"


Conditioning 
For time (20 cap)
Partner WOD / 1 works, 1 holds / Tag in & out as needed
100 Double-unders - Partner does Bottom of Back Squat Hold, 95/65 | 75/55
75 WBS, 20/14 | 14/10 - Partner does Handstand Hold
50 Burpees - Partner does Dead-hang Hold
25 Bear Complex, 95/65 | 75/55 - Partner does Top of Push-up Hold


Competition
AMRAP (20 cap)
30 UB Double-unders
20 UB Pull-ups
10 UB Thrusters, 135/95 | 115/80



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
50 WBS, 20/14 | 14/10


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