Monday, August 15, 2016

Row, Bike, Run, Double-unders


WOD

Bar Work & Accessory
EMOM x 15
Min 1 - L-hold + Roll-to-Stand-up + Knees-to-Feet, 5x5
Min 2 - Strict Shoulder Press, 5x5 @ 65% of 1 RM
Min 3 - Snatch Grip Deadlift, 5x5
_________________________________________________________________________

Foundations
EMOM x 15
3 Power Cleans
5 Burpees
3 Power Snatch
5 Burpees
3 Thrusters
75/55 | 65/45#

Conditioning 
For time / 15 Cap
Row 500m (1 rep)
Bike 50 cals
Run 800m (1 rep)
100 Double-unders

Competition 
4 RFT
1 Sled Push 6/4 | 5/3
5 Tire Flips
1 Lap around bldg KB Farmers Carry, 70/45 | 55/35
10 GHD Sit ups, 45/25 | 35/1# plate


*Cool Down 
Rest 1 minute following the workout
-then
Max Unbroken (no pausing at top or bottom)) Front Squats, 95/65 | 75/55

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