Friday, January 20, 2017

Double-unders, WBS, Pull-ups

WOD
____________

Bar Work

A) EMOM x 7 - 2 Snatch (find a heavy set)
B) EMOM x 7 - 2 Clean + 1 Jerk (find a heavy set)

___________________________________________________________

Foundations
Partner WOD / 20 cap / 1 works, 1 rests
5 Rounds of:
5 Air Squats
4 Lunges
3 Push-ups
2 Burpees
-then
5 Rounds of:
Row 200m
100 Single-unders
-then
5 Rounds of:
9 Deadlifts
7 Hang Power Cleans
5 Shoulder to Overhead
*95/65 | 75/55#


Conditioning
AMRAP 13
150 Double-unders
90 WBS
30 Pull-ups


Competition
10 Rounds / 1 minute clock
15/10 cals on Assault Bike
Max Thrusters 95/65 | 75/55
-rest 1 min
*Score = total thrusters

               
*Kicker
Rest 1 minute
-then
For time:  30 Burpees over bar


**Chaser
Rest 1 minute
-then
For time:  30 Hang Power Cleans 135/95 | 115/75


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