Monday, October 31, 2016

OH Hold, DU's, Pull ups, Thrusters

WOD

Bar Work & Accessory
A) Push Press + Thruster + Push Jerk + Split Jerk, 1-1-1-1-1
B) Back Squat, 5@70%, 4@75%, 3@80%, 2@85%, 1@90%
 __________________________________________________________

Foundations 
AMRAP 12
Row 500m
21 Burpees
Bike 30 cals
15 Burpees
300 Single-unders
9 Burpees


Conditioning
For time / 12 cap
Accumulate 2 mins - Overhead Hold, 95/65 | 75/55
-then
45 Double-unders
15 Pull-ups
30 Thrusters, 95/65 | 75/55
15 Pull-ups
45 Double-unders



Competition - "15.4"
AMRAP 8
3 HSPU | masters:  Push Press, 95/65
3 Cleans,185/125 | 115/75
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
etc. adding 3 reps to the HSPU each round and 3 reps to the cleans every 3 rounds


Kicker
Rest 1 minute
-then
1 minute:  AMRAP Burpees

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