Thursday, January 19, 2017

Double-unders, Hang Squat Cleans

WOD
____________

Bar Work

EMOM x 10 - 3 Overhead Squats (from the floor)

___________________________________________________________

Foundations
For time / 15 cap
50 Single-unders
40 WBS 14/10/6
30 Sit-ups
20 Burpees
10 Calories Bike
20 Burpees
30 Sit ups
40 WBS 14/10/6
50 Single-unders


Conditioning
AMRAP 12
30 Double-unders
Max UB Hang Squat Cleans 115/80 | 95/65
*Score = total Hang Squat Cleans

Competition
10 Rounds
1st min - Max Cals Row
2nd min - Max Distance HSW

                 
*Kicker
Rest 1 minute
-then
For time: 20 cals Bike


**Chaser
Rest 1 minute
-then
Max UB Thrusters 95/65 | 75/55#


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