Wednesday, July 6, 2016

GHD Sit ups, Row, Burpees, Bike, Double-unders

WOD

Barwork & Accessory 
A) EMOM x 10x1 - Clean High Pull + Hang Squat Clean + Push Jerk
B) Perfect Super Strict Push-ups, 5x5-10 (if possible add 2-4" deficit)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 15
5 Bear Complex, 75/55 | 65/45
100 Single-unders


Conditioning 
AMRAP 15
15 GHD Sit ups
Row 100 cals
30 Burpees
Bike 50 cals
60 Double-unders


Competition 
AMRAP 15
100m UB Farmers Carry, 55/35 | 45/25
10 Pistols
5 Ring Dips (men - high rings)
AMRAP UB T2B
*10 Burpees each break on Farmers Carry


*Cool Down 
For time:  30 KBS, 55/45 | 35/25

No comments:

Post a Comment