Thursday, August 4, 2016

Box Jumps, Pull ups, KBS, Lunges, T2B, Push Press GHD Hip Ext


WOD

Barbell Strength
Back Squat, 5 warm up sets, then 1-1-1-1-1


_________________________________________________________________________

Foundations 
AMRAP
4 mins - deadlifts
3 mins - hang power cleans
2 mins - front squats
1 min - push press
2 mins - front squats
3 mins - hang power cleans
4 mins - deadlifts

*95/65 | 75/55#


Conditioning 
Partner WOD / 20 cap / 1 Works
50 Box Jumps, 20"
50 Jumping Pull ups
50 KBS 35/25
50 Walking Lunges
50 T2B
50 Push Press, 45/35
50 GHD Hip Ext
50 WBS
50 Burpees
50 Double-unders


Competition 
For time / 20 cap
30/15 Ring Dips (m-high rings)
Row 2000m
20/10 Ring Dips (m-high rings)
Run 800m
10/5 Ring Dips (m-high rings)


*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Hang Squat Clean 95/65 | 75/55



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