Monday, August 1, 2016

Power Cleans, Push ups, Air Squats


WOD

Barwork & Accessory 
A) Strict Press 3x5 @ 60% of 1 RM
B) Knees to Feet, 5x5 (land in bottom of snatch, hold 3 seconds)
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / EMOM 15
50 Single-unders
AMRAP Burpees
*Switch each minute / Score = total burpees


Conditioning 
4 Rounds / AMRAP 3
3 Power Cleans, 135/95 | 115/80
6 Push ups
9 Air Squats
-rest :60


Competition 
AMRAP 15
1 Legless Rope Climb, start seated & touch head to ceiling
20 cal Row Pull-downs
:15 second - floor L-sit hold
10 UB Overhead Squats 135/95 | 115/80




*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Bike for calories

No comments:

Post a Comment