Monday, May 23, 2016

Front Rack Lunge, GHDSU, Bike

WOD

Strength & Accessory 
A) Squat Snatch 3x3 @ 85% of 1 RM
B) Super Strict Push-ups, 5x5-10 (quads never touch the floor)
C) Mobility, 5x2mins

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Foundations 
AMRAP 15
Partner WOD
Tabata Bike for calories
-rest 1 min
AMRAP 5 - KBS, 55/35 | 45/35
-rest 1 min
Tabata Bike for calories


Conditioning 
21-15-9 (15 cap)
Front Rack Lunge, 95/65 | 75/55
GHD Sit ups
Row for calories


Competition
For time (20 cap)
Run 800m
40 HSPU
60 T2B
Run 800m


*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
30 Burpees

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