Friday, August 12, 2016

Push-ups, Double-unders


WOD

Bar Work
EMOM x 10
Odd - Strict Push-ups
Even -  Double or Triple-under work

-then

3 Warm up sets of:  Clean Complex below
-then
EMOM x 5
2 Hang Squat Clean + 1 Split Jerk, 1-1-1-1-1

_________________________________________________________________________

Foundations
Partner WOD /AMRAP
0:00 - 4:00 Tabata Bike
4:00 - 7:00 - KBS 35/25
7:00 - 10:00 - Row
10:00 - 13:00 - WBS, 14/10/6
13:00 - 16:00 - Single-unders
16:00 - 20:00 - Tabata Bike


Conditioning 
50-40-30-20-10 / 15 cap
Hand-release Push-ups
Double-unders


Competition 
AMRAP 12
1 Ring HSPU (men - muscle up to hspu)
2 Deads 405/245 | 315/205
3 Triple-unders
4 Box Jumps, 40/36" | 30/24"


*Cool Down 
Rest 1 minute following the workout
-then
1 min - Row as far as possible

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