Tuesday, November 8, 2016

Run, Deads, HPC, F. Squats, S2O, Thrusters, OHS, Snatch

WOD

Bar Work & Accessory
A) Overhead Squat, 1x3 @ 92.5%
B) Snatch Deadlift, 5x3 @ same weight as A
C) Handstand Hold Attempts, 5x5-10
 __________________________________________________________

Foundations 
2 RFT / 15 cap
250 Single-unders
Run 200m
Row 150m
100 Lunges
50 Air Squats

Conditioning 
For time / 20 cap
Run 200m - 50 Deadlifts, 95/65 | 75/55
Run 400m - 40 Hang Power Cleans, 95/65 | 75/55
Run 600m - 30 Front Squats, 95/65 | 75/55
Run 400m - 20 Shoulder to Overhead, 95/65 | 75/55
Run 200m - 10 Thrusters, 10 Overhead Squats, 10 Squat Snatches, 95/65 | 75/55


Competition 
AMRAP 5 - 50 UB Double-unders (1 UB set of 50 = 1 rep)
AMRAP 4 - 30 UB KBS 70/45 | 55/35 (1 UB set of 30 = 1 rep)
AMRAP 3 - 10 UB Thrusters, 135/95 | 115/75 (1 UB set of 10 = 1 rep)
AMRAP 2 - 7 UB Hang Power Cleans, 135/95 | 115/75 (1 UB set of 7 = 1 rep)
AMRAP 1 - 5 UB C2B Pull-ups, (1 UB set of 5 = 1 rep)


Kicker
Rest 1 minute
-then
AMRAP 90 seconds:  KBS, 55/35 | 45/25#


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