Wednesday, January 25, 2017

Bike, Burpees, Thrusters, Pull-ups

WOD
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Bar Work

EMOMx10 - Clean High-pull + 1 Clean & Jerk

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Foundations 
AMRAP 20 / Partner WOD
50 Single-unders
10 HR Push-ups
5 Power Snatches 75/55/35


Conditioning
AMRAP
0:00 - 3:50 Tabata Bike - cals
4:00 - 7:00 Burpees
7:00 - 9:00 Thrusters 95/65 | 75/55
9:00 - 10:00 Pull-ups


Competition
AMRAP 12
6 Alt. Single Arm DB Snatch, 80/50 | 60/35
5 HSPU (men - strict)
4 T2B + C2B combo
3 Deads 315/225 | 275/185
2/1 Ring Muscle-ups

       
*Kicker
Rest 1 minute
-then
For time:  20 cal Bike + 20 Thrusters 95/65 | 75/55 + 10 Pull-ups


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