Thursday, June 16, 2016

Snatch, GHD Sit up

WOD

Barwork & Accessory 
A) Deadlift - 4 warm-up sets then, 1x5 @ 77.5% of 1 RM
B) Row, 5x10 pulls to find lowest 500m split
C) Mobility, 5x2mins
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Foundations 
AMRAP
Tabata - Bike for Calories
-rest until 6:00, then...
AMRAP 4 mins -
10 WBS, 20/14 | 14/10
5 Burpees
-rest until 12:00, then...
AMRAP 4 mins -
10 Front Rack Lunges, 75/55 | 65/45
5 Strict Press, 75/55 | 65/45



Conditioning 
AMRAP 15
9 Hang Squat Snatch, 95/65 | 75/55
15 GHD Sit-up
21 Row for Calories


Competition 
AMRAP 12
10 Burpee Box Jump Over 24/20 | 20
20 T2B
30 Cleans 155/105 | 115/75
40 C2B | Pull-up
50 KBS, 55/35
60 DU's


*Cool Down 
For time
Run 800m

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