Monday, May 2, 2016

GHDSU, Clean, T2B, Snatch, Hollow Rocks

WOD

Barbell & Accessory 
A) Squat Snatch 3x3@ 77% of 1 RM (drop each rep)
or
Hang Power Snatch + Overhead Squat 3-3-3
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
10 RFT (20 cap)
10 Hand Release Push-ups
50 Single-unders


Conditioning 
For time (20 cap)
50 GHD Sit ups
30 Power Clean 95/65 | 75/55
50 T2B
30 Power Snatch 95/65 | 75/55
50 Hollow Rocks


Competition
For time (20 cap)
70 Pistols
50 Cals Bike
30 Overhead Squats 135/95 | 115/80
100' HSW


*Kicker
For time:
30 Front Squats, 95/65 | 75/55

No comments:

Post a Comment