Saturday, September 3, 2016

Deads, Front Squats, Power Cleans, Push PRess, Lunges, Power Sntach, Push ups, OHS, Hollow, THrusters, Run, KBS, Pull ups, Bike, Burpees, WBS

WOD

Teams of 2 /

WOD 1 - AMRAP 7 / 1 works, switch each round
7 Deadlifts
5 Front Squats
3 Power Cleans
*135/95/65

-rest 2 min

WOD 2 - Tabata / 2 Rounds / Alt each exercise and each round
A - Air Squats
B - Push Press
A - Lunges
B - Power Snatch
A - HR Push ups
B - Overhead Squats
A - Hollow Rocks
B - Thrusters
*75/55/35

-rest 2 min

WOD 3 - AMRAP 7 / 1 works, tag in & out as needed
Run 200m
21 KBS 55/35/25
12 Pull-ups

-rest 2 min

WOD 4 - For time / 7 cap / One works
30 Calories Bike (30 reps)
30 Burpees (30 reps)
30 WBS
*Any order



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