Thursday, November 17, 2016

Bike, WBS, Push ups

WOD

Bar Work & Accessory

A) Overhead Squat, 1x2 @ 95% of 1 RM
B) Snatch Dead lift, 5x3 @ same as A
C) Double or Triple-unders, 5x10
 _________________________________________________________________

Foundations 
For time / 20 cap
Row 500m
50 KBS 55/35 | 45/25
15 Burpees
40 Goblet Squats 55/35 | 45/25
15 Burpees
30 KB Squat Clean Thruster 55/35 | 45/25
Row 500m


Conditioning 
Partner WOD / 20 cap
Bike 100 cals
150 WBS
100 Hand Release Push-ups


Competition 
3 RFT
3 Sled Push, 4/2 | 3/1
5 Bar Muscle-ups
7 Hang Squat Cleans 155/105 |  135/85


Kicker
Rest 1 minute
-then
For time:  300 Singles or 100 Double-unders



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