Thursday, November 10, 2016

Row, WBS

WOD

Bar Work & Accessory
A) Shoulder Press 1x3 @ 92.5% of 1 RM
B) Back Squat 5x4 @ 80% of 1 RM
 __________________________________________________________

Foundations 
For time / 15 cap
50 Sit-ups
30 Burpees
10 Laps around building
30 Thrusters 75/55 | 65/45#
50 Reverse Hypers


Conditioning 
AMRAP / 14 minute clock
Buy in:  Row 500m
AMRAP UB WBS, 20/14/10
Repeat until 14 mins

*Score = total WBS


Competition 
EMOMFALAP / 20 cap
2/1 Ring Muscle-up
1 Bear Complex, 155/105 | 135/95


Kicker
Rest 1 minute
-then
AMRAP :90 - Burpees



No comments:

Post a Comment