Friday, August 26, 2016

Row, WBS, Double-unders, T2B, HSPU


WOD

Bar & Accessory

A) Back Squat 5-4-3-2-1 (each set heavy as possible)
B) Single Leg Stand-ups/Pistols/Roll-to-stand ups, 5x2
C) Beyond Strict Perfect Push-ups, 5x5-10
_________________________________________________________________________

Foundations
For time / 20 cap
1000 Single-unders
*10 Air Squats each time you stop, rest, break, etc


Conditioning 
AMRAP
5 mins - AMCalAP row
4 mins - AMRAP WBS
3 mins - AMRAP Double-unders
2 mins - AMRAP T2B
1 min - AMRAP HSPU


Competition 
15 min clock
50 Cals Bike
50 Handstand Shoulder taps
50 Cleans 135/95 | 115/80
50' HSW
AMRAP Bar Muscle-ups


*Cool Down 
Rest 1 min after WOD
-then
1 minute - Bike for Calories


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