Tuesday, August 9, 2016

Row, WBS


WOD

EMOM x 15
Strict Push-ups
Jumping Bar Muscle-up
Overhead Squats 3x5 @ 62.5% of 1 RM
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 20
Switch work every 30 second
5 Box Jumps, 20"
7 Burpees
9 KBS, 35/25
30 Single-unders


Conditioning 
For time / 20 cap
Row 100m
50 WBS
Row 200m
40 WBS
Row 300m
30 WBS
Row 400m
20 WBS
Row 500m
10 WBS


Competition 
3 RFT / 20 cap
60 UB DU's
30 cals Bike
15 Deads 275/185 | 225/155



*Cool Down 
Rest 1 minute following the workout
-then
AM(UB)RAP Hang Squat Clean 95/65 | 75/55

No comments:

Post a Comment