Tuesday, November 1, 2016

RUn, Squat Clean Thruster, Burpees, Double-unders

WOD

Bar Work & Accessory
A) Overhead Squat 1x5 @ 90% of 1 RM
B) Snatch High Pull, 3-3-3 @ same weight as A
C) Strict reverse grip pull-ups, 3x5-10
 __________________________________________________________

Foundations 
Partner WOD / AMRAP 20
5 Burpees
10 Tire Jumps
15 KBS, 55/35 | 45/25#


Conditioning
For time / 20 cap
Run 800m
-then 5 Rounds of:
5 Squat Clean Thruster, 115/75 | 95/65
7 Lateral Burpees over bar
- then
50 Double-unders


Competition 
For time / 20 cap
50 cal Row
7/5 Bar Muscle-ups | Masters: Jumping or banded C2B and Dips
30 GHD Sit ups
100 KBS, 55/35 | 45/25
30 GHD Sit ups
7/5 Bar Muscle-ups | Masters: Jumping or banded C2B and Dips
50 cal Bike


Kicker
Rest 1 minute
-then
AMRAP 1 -   Bike for calories

No comments:

Post a Comment