Thursday, December 1, 2016

Row, T2B, WBS, Cleans, Muscle-ups

WOD

Bar Work & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) One Arm Snatch 5x3 @ same weight as A
C) Strict Reverse Grip Pull-ups, 5x5-10
 _________________________________________________________________

Foundations 
5 mins - AMRAP Burpees
4 mins - Deadlifts 95/65 | 75/55
3 mins - Air Squats
2 mins - Push Press 95/65 | 75/55
1 min - Knee ups


Conditioning - "14.4"
AMRAP 14
Row 60 cal
50 T2B
40 WBS
30 Cleans 135/95
20 Muscle-ups


Competition 
For time / 20 cap
50 Squat Clean Thrusters 135/95 | 115/80

                                                                                                                             
Kicker
Rest 1 minute
-then
For time:  Row 500m


No comments:

Post a Comment