Thursday, July 14, 2016

PUll ups, WBS, Deads, HR Push ups

WOD

Barwork & Accessory 
A) Deadlift, 4 warm-up sets, then 1x5 @ 87.5% of 1 RM
B) Seated Box Jump, 5-5-5-5-5

_________________________________________________________________________

Foundations 
AMRAP of:
Tabata Bike
-rest 2 mins
AMRAP 4 -  KBS, 55/35 | 45/25
-rest 2 mins
AMRAP 4 - Burpees


Conditioning 
Partner WOD / 20 cap
50 Pull-ups while partner does Overhead hold, 95/65
100 WBS while partner does Hang hold
50 Deadlifts while partner does Push-up hold, 185/135
100 Hand Release Push-ups while partner does Front Squat hold, 95/65 | 75/55


Competition 
For time / 20 cap
8 Deads 365/255
40 GHD Sit ups
80 Double-unders
4 Rope Climbs
80 WBS
4 Rope Climbs
80 Double-unders
40 GHD Sit ups
8 Deads 365/255


*Cool Down 
For time:  Run 800m

No comments:

Post a Comment