Wednesday, August 3, 2016

Bike, Thrusters


WOD

Barwork & Accessory 
A) Strict Push-ups, 5x5-10
B) Mobility, 5x2 mins
-then
C) EMOM x 7 - Power Snatch + Snatch Balance, 1-1-1-1-1-1-1

_________________________________________________________________________

Foundations 
For time:
50 Hand release Push-ups
Run 400m
75 Hollow Rocks
Row 500m
100 Air Squats
600 Single-unders


Conditioning 
7 Rounds
Min 1 - Max Calories on Bike
Min 2 - Thrusters, 95/65 | 75/55
Min 3 - rest

*Score = calories + thrusters


Competition 
AMRAP 15
1 Squat Snatch 135/95 | 105/75
2 Muscel-ups
3 Box Jumps, 30/24 | 24/20"
4 HSPU
5 WBS 20/14/10#
6 KBS 55/35 | 45/25
7 Burpees
30 Double-unders


*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Wall Ball Shots, 20/14 | 14/10#

                                                                                                                                             

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