Thursday, December 15, 2016

Burpees, Double-unders

WOD

Bar Work 

EMOM x 10 - Hang Power Snatch + Hang Squat Snatch, work to a heavy set
__________________________________________________________________

Foundations 
40-30-20-10 for time / 15 cap
Air Squats
Sit-ups
Strict Shoulder Press 45/35/15


Conditioning 
EMOM x 15
10 Air Squats
AMRAP Double-unders
*Score = total DU's


Competition 
For Time / 12 cap
30 Hang Squat Cleans, 135/95 | 115/80
45 Strict Burpees (touch chin but not quads)
60 Front Rack Lunge, 135/95 | 115/80

                                                                                                 
*Kicker
Rest 1 minute
-then
AMRAP 3
30 Box Jumps, 24/20"
15 Burpees






No comments:

Post a Comment