Tuesday, December 6, 2016

Bike, Double unders, WBS, Pull-ups

Bar Work & Accessory
A) Deadlifts 20x1 @ 70% of 1RM (pull w/ max speed & perfect form)
B) Double or Triple Under Work, 5x10 attempts
C) Mobility
 _________________________________________________________________

Foundations 
For time / 15 cap
50 Air Squats
40 Box Jumps, 20'
30 KBS 55/35 | 45/25
20 Burpees
10 Bear Complex, 95/65 | 75/55
20 Burpees
30 KBS 55/35 | 45/25
40 Box Jumps, 20'
50 Air Squats


Conditioning 
AMRAP
Tabata Bike
-rest 1 minute
3 mins - Double-unders
-rest 1 minute
3 mins - WBS 20/14/10#
-rest 1 minute
3 mins - Pull-ups


Competition 
9 Rounds
1:40on / :40 off
Rest 2 mins after round 5
Record meters for each round
Choose "Select Workout" then "Custom List" the "v1:40/20 r...9"

                                                                                                                     
Kicker
Rest 1 minute
-then
For time:  AMRAP Unbroken WBS

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