Thursday, July 28, 2016

Bike, Double-unders, Burpees, KBS


WOD

Barwork & Accessory 
A) 3 Position Squat Snatch (floor, knees, pockets), 1-1-1-1-1
B) GHD Sit-ups, 5x5-10
C) Mobility, 5x2 mins

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Foundations 
For time / 20 cap
50 Goblet Squats, 70/55
40 Sit ups
30 KB Deadlifts, 70/55
20 Burpees
10 GHD Sit ups
20 Burpees
30 KB Deadlifts, 70/55
40 Reverse Hypers
50 Goblet Squats, 70/55

Conditioning 
Partner WOD / 1 works, 1 rests
Tabata Bike - calories
-rest 1 min
AMRAP 3 - Double-unders
AMRAP 3 - Burpees
AMRAP 3 - HSPU
-rest 1 min
Tabata Bike - calories


Competition 
For time / 20 cap
30 Body Weight Deads
20 T2B
30 Body Weight Cleans
20 T2B
30 Body Weight Front Squats
20 T2B


*Cool Down 
Rest 1 minute following the workout
-then
For time: Run 800m

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