Monday, October 3, 2016

Clean, WBS, Pull-ups

WOD

Bar & Accessory
A) Power Clean + Front Squat + Thruster, 1-1-1-1-1
B) Seated Box Jump, 5-5-5-5-5
C) Mobility 5x1 min
__________________________________________________________

Foundations
5 RFT / 15 cap
20 KBS, 55/35 | 45/25#
100 Single-unders
10 Burpees


Conditioning
For time / 12 cap
30 Power Cleans, 135/95 | 115/80#
150 WBS, 20/14/10
AMRAP Pull-ups


Competition
For time / 9 cap
21 Pull-ups
21 Thrusters 95/65 | 75/55
15 C2B | Masters: Pull-ups
15 Thrusters 135/95 | 115/80
9 Bar Muscle-ups | Masters: Pull-ups
9 Thrusters, 155/105 | 135/95


_____________________________

Kicker
Rest 1 minute
-then
Row 500m for time

No comments:

Post a Comment