Tuesday, June 28, 2016

Double-unders, Front Squat, GHD Sit up

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 82.5% of 1 RM
B) Seated Box Jump, 5x5
C) Mobility, 5x2mins
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Foundations 
Partner WOD / 18 cap / one works, one rests
30 Cals Bike
100 Hand-release Push ups
30 Cals Bike
100 Goblet Squats, 55/35 | 45/25
30 Cals Bike
100 Hollow Rocks


Conditioning 
For time / 18 cap
100 Double-unders
-then
21-15-9
Front Squat 135/95 | 115/80
GHD Sit up
-then
100 Double-unders


Competition 
For time / 18 cap
Overhead Barbell Hold, 185/115 | 135/95 - accumulate 2 minutes
200m Farmers Carry, 55/35's | 45/25's
30 Alternating One arm snatch, 55/35 | 45/25
200m Farmers Carry, 55/35's | 45/25's
Floor L-sit Hold - accumulate 2 minutes


*Cool Down 
For time:  30 Burpees

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