Wednesday, January 18, 2017

Bike, Thruster, Pull ups

WOD
____________

Bar Work

EMOM x 10 - Bear Complex (work to a heavy set)

___________________________________________________________

Foundations
Partner WOD / For time / 20 cap
100 Burpees / 1 partner always holding a push-up position
100 Box Jumps or Step-ups, 20" / 1 partner always holding a dead hang form a pull-up bar
100 KBS, 55/35 | 45/25, 1 partner always holding a barbell overhead, 75/55/35#


Conditioning
21-15-9 / 15 cap
Bike for calories
Thrusters 95/65 | 75/55
Pull-ups


Competition
For time / 17 cap
42 HSPU
36 C2B
30 bar facing burpees
24 Hang Power Snatch w/Fat Bar, 105/75
18 Clean & Jerks 185/125 | 155/105
12 OHS 185/125 | 155/105
6 Bar Muscle-ups

                   
*Kicker
Rest 1 minute
-then
For time: 30 Box Jump Overs, 24/20


**Chaser
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25


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