Wednesday, August 17, 2016

Double-unders, Deadlifts


WOD

Bar & Accessory
Snatch High Pull + Muscle Snatch, 3-3-3
Power Snatch + Snatch Balance, 2-2-2
Squat Snatch + Overhead Squat, 1-1-1

_________________________________________________________________________

Foundations
For time / 18 cap
50 Squats
40 KBS 55/35 | 45/35
30 Power Cleans 95/65 | 75/55
20 Box Jumps, 20"
10 Atomic Sit-ups 45/25 | 35/15
20 Box Jumps
30 Power Snatch 75/55
40 KBS
50 Squats


Conditioning 
For time / 16 cap
50-40-30-20-10 Double-unders
5-10-15-20-25 Deadlifts, 185/135 | 155/105


Competition 
21-15-9 / 14 cap
Calories Bike
Front Squat 135/95 | 115/80
-then
15-9
Calories Bike
Squat Clean 155/105 | 135/95
-then
9
Calories Bike
Squat Clean Thruster 185/135 | 155/105


*Cool Down 
Rest 1 minute following the workout
-then
Row 500m for time


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