Thursday, October 6, 2016

WBS, Pull-ups, Deads

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 80% of 1 RM
B) Snatch High Pull, 3x5 @ same loads as A
C) Handstand Hold Attempts, 5x10
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Foundations - "Festivus Games Floater WOD"
4 minute Cap
PA - Row 250m
PB - 60 Double-unders or 120 Single-unders
-then switch and repeat
-rest 1 minute

then at the 5 minute mark,

AMRAP 9 (this is not part of the Festivus Floater WOD)
20 OH Lunges, 45/25 | 35/15# plate
10 KB Deadlifts, 70/45 | 55/35#
5 Burpees


Conditioning
AMRAP 12
50 WBS
50 Pull-ups
50 Deads 185/135 | 155/105#


Competition
AMRAP 20 / Partner WOD
5 Power Clean & Jerks, 185/135 | 155/105 (alt. each round)
10 Synchronized T2B

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Kicker
Rest 1 minute
-then
For time:  30 Hang Squat Cleans, 95/65 | 75/55#

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