Tuesday, October 25, 2016

Bike, Buprees

WOD

Bar Work & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) Reverse Grip Strict Pull-ups, 5x5-10
 __________________________________________________________

Foundations 
Partner WOD / 20 cap / 1 works
Row 1000m
-then 10 Rounds of:
5 Pull-ups
10 Shoulder Press, 75/55/35
15 Air Squats
-then
1000 Single-unders


Conditioning
Partner WOD / 3 Rounds
Tabata Bike (8 rounds of 20 seconds of work followed by 10 seconds of rest)
Resting Partner accumulates burpees
*Score = calories + burpees


Competition 
AMRAP 20
5 Box Jump, 30/24/20"
20' HSW
7 Bear Complex, 135/95 | 115/75


Kicker
Rest 1 minute
-then
For time:  21 Burpees

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