Thursday, September 15, 2016

GHD Sit ups, Deadlifts, Bike

WOD

Barbell & Accessory

A) Overhead Squat 3x5 @ 75% of 1 RM
B) Power Clean 3x5 @ same weight at A
C) Mobility 5x1 min
__________________________________

Foundations
For time / 15 cap
50 Hollow Rocks
-then
10 Rounds
5 Deadlifts 135/95 | 115/80
10 WBS
-then
50 Hollow Rocks


Conditioning 
3 RFT
20 GHD Sit ups
15 Deadlifts 225/155 | 205/135
10 Cals Bike


Competition 
AMRAP / 12 Min Clock
Run 800m
21 Deadlifts 315/225 | 275/185
30 GHD Sit ups
15/9 Bar Muscle-ups
30 GHD Sit ups
9 Power Cleans 225/135 | 185/105


Kicker
Rest 1 minute after your workout
-then
AMRAP 90 seconds:  Burpees

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