Monday, September 26, 2016

Bike, Front Squats, Box Jump Overs, Pull-ups, WBS, Row

WOD

Bar & Accessory
A) 5 Position Snatch, 1-1-1-1-1
B) Strict Pull-ups, 5-5-5-5-5
C) Handstand Holds, 5x5
__________________________________________________________

Foundations
For time / 15 cap
Opposing Ladder of:
40-30-20-10 American KBS, 55/35 | 45/25#
10-20-30-40 HR Push-ups


Conditioning
Partner WOD / 15 cap
30 cal Bike
40 Front Squats, 95/65 | 75/55
50 Box Jump Overs
50 Pull-ups
40 WBS
30 cal Row


Competition
EMOMFALAP
3/1 Ring Muscle-ups
7 WBS

*Score = rounds + reps

______________________________

Kicker
Rest 1 minute
-then
35 Burpees for time


No comments:

Post a Comment