Wednesday, October 19, 2016

OHS, C2B

WOD

Bar Work & Accessory
A) Clean High-pull + Power Clean + Push Jerk, 1-1-1-1-1
B) Snatch Deadlift, 3-3-3-3-3 (same loads as A)
C) GHD Sit ups, 5x5-10
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Foundations 
For time:
100 Burpees


Conditioning
0-3:00 / 2 Rounds
10 Overhead Squats, 95/65 | 75/55
10 C2B | Masters - Pull-ups

3:00 - 6:00 / 2 Rounds
12 Overhead Squats, 95/65 | 75/55
12 C2B | Masters - Pull-ups

6:00 - 9:00 / 2 Rounds
14 Overhead Squats, 95/65 | 75/55
14 C2B | Masters - Pull-ups

Etc, follow same pattern until you fail to complete both rounds


Competition 
3 RFT / 30 cap
Row 500m
21 Thrusters, 95/65 | 75/55 (each break add 5 more thrusters)
200m Farmers Carry 55/35 | 45/25# KB's (each break do 5 burpees)


Kicker
Rest 1 minute
-then
Max UB WBS


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