Friday, January 27, 2017

OH Carry, GHDSU, Power Cleans, Power Snatches, Thrusters, T2B

WOD
____________

Bar Work

EMOM x 10 - Snatch Balance + Overhead Squat (work to a heavy set)

___________________________________________________________

Foundations 
Partner WOD / AMRAP 20
25 Single unders
15 HR Push-ups
25 Single unders
15 Box Jump Overs or Step Overs
25 Single unders
15 Front Squats 95/75/55

25 Single unders
10 HR Push-ups
25 Single unders
10 Box Jump Overs or Step Overs
25 Single unders
10 Front Squats 115/85/65

25 Single unders
5 HR Push-ups
25 Single unders
5 Box Jump Overs or Step Overs
25 Single unders
5 Front Squats 125/95/75


Conditioning
For time / 20 cap
200m Single-arm Overhead Carry, 45/25/15# plate (switch arms as needed)
30 GHDSU
21 Power Cleans + 15 Power Snatches + 9 Thrusters, 135/95 | 115/75#
30 T2B
200m Single-arm Overhead Carry, 45/25/15# plate


Competition
3 RFT / 20 cap
10 UB T2B
20 UB Pull-ups
30 UB WBS
40 UB KBS, 55/35 | 45/25
50 UB DU's


*Kicker
Rest 1 minute
-then
For time - 15 Box Jumps, 10 Burpees Box Jumps, 5 Box Jump Overs, 24/20"

No comments:

Post a Comment