Friday, September 30, 2016

Power Snatch, GHDSU, Run

WOD

Bar & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) Row:  5x100m (try to break the world record each time)
C) Mobility 5x1 min
__________________________________________________________

Foundations
3 RFT / 15 cap
7 Bear Complex 75/55 | 65/45
14 Burpees
21 Sit-ups


Conditioning
For time / 15 cap
21-15-9
Power Snatch 95/65 | 75/55
GHD Sit ups
*Run 200m after each round


Competition
2 RFT / 15 cap
Run 800m
10 Deads 315/225 | 255/205
80' HSW

_____________________________

Kicker
Rest 1 minute
-then
21 Thrusters for time, 95/65 | 75/55

No comments:

Post a Comment