Wednesday, January 11, 2017

Burpees, WBS, Double-unders

WOD
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Bar Work
EMOM x 10 - Deadlift, work to a heavy set

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Foundations
For time / 15 cap
21 Calorie Row
15 Power Cleans, 95/65 | 75/55
9 Burpees
21 Calorie Row
15 Power Snatch, 95/65 | 75/55
9 Burpees
21 Calorie Row
15 Thruster, 95/65 | 75/55
9 Burpees


Conditioning
3 RFT / 15 cap
20 Burpees
30 WBS
40 Double-unders


Competition
For Max Reps
AMRAP 1 - Ring Muscle-ups
AMRAP 2 - Deads 225/135 | 185/115
AMRAP 3 - Bike for Calories
AMRAP 2 - Hang Power Cleans 225/135 | 185/115
AMRAP 1 - Ring Muscle-ups

                                 
*Kicker
Rest 1 minute
-then
50 Push-ups (men - strict)


**Chaser
Rest 1 minute
-then
30 Front Rack Lunges, 95/65 | 75/55#

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