Wednesday, December 14, 2016

KBS, T2B, Burpee Box Jump

WOD

Bar Work 

Back Squat - 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, max speed on stand up, perfect form, rock bottom
__________________________________________________________________

Foundations 
Partner WOD / 20 cap
50 Hand Release Push-ups
50 cal Row
500 Singles
50 cal Row
50 Hand Release Push ups


Conditioning 
AMRAP 15
15 KBS 55/35 | 45/25
10 T2B
5 Burpee Box Jumps, 24/20


Competition 
For Time / 20 cap
42 cal Bike - 21 Thrusters 95/65
36 cal Bike - 18 Thrusters 115/85
30 cal Bike - 15 Thrusters 135/95
24 cal Bike - 12 Thrusters 155/105
18 cal Bike - 9 Thrusters 185/135

                                                                                                   
*Kicker
Rest 1 minute
-then
1 minute - Max calories Bike


**Chaser
rest 1 minute
-then
For time:  30 Power Cleans 135/95 | 115/80


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