Thursday, June 2, 2016

Bike, Box Jumps, Run, Burpees

WOD

Barwork & Accessory 
A) Make up day:  Squat Snatch or Squat Clean & Jerk 3x2 @ 87.5% of 1 RM
or Snatch High Pull + Power Snatch + Squat Snatch, 1-1-1-1-1
B) Strict Push-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
5 Rounds / 3 minute clock
10 Deadlifts 135/95 | 115/80
10 Burpees over bar
AMRAP Single-unders
-rest 1 min exactly


Conditioning 
Teams of 2 / 20 cap
Tabata Bike
50 Alternating Box Jumps, 20'
75 Alternating Thrusters, 95/65 | 75/55
50 Alternating Burpees
Tabata Bike

*Score = time minus calories biked (each calorie = 1 second)


Competition
For time (20 cap)
Accumulate 2 min Overhead Hold, 185/115
Accumulate 2 min Dead Hang Hold (men - add 35#)
Accumulate 2 min L-sit Hold (men - high rings)
then
Accumulate 1 min of each
then
Accumulate :30 of each


*Kicker 
For time
Run 800m

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