Thursday, August 18, 2016

Bike, Burpees


WOD

Bar Work
Front Squat, 1-5-1-10-1-15

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Foundations
Partner WOD / 18 cap
100 Hollow Rocks / Partner does Plank Hold
100 Goblet Squats 55/35 | 45/25 / Partner does Overhead Hold, 45/25# plate
100 HR Push-ups / Partner does Hang Hold
100 Cal Row / Partner does KB Hold


Conditioning 
Partner WOD
3 Rounds
Tabata Bike
-rest 2 mins
Optional - "resting" team mate does burpees
Score = calories + burpees


Competition 
For time / 15 cap
100 Double-unders
30 Pistols
100 Double-unders
50 Deads 225/155 | 185/135
100 Double-unders
30 T2B


*Cool Down 
Rest 1 min after WOD
-then
AMCalsAP Bike


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