Monday, January 2, 2017

WBS, Double-unders, KBS, T2B

WOD

Bar Work 
A) EMOM x 5, 2 Snatch, increase weight each set (nothing heavier that 80% of 1 RM)
B) Back Squat, 5@ 80%, 4@80, 3@80%, 2@85%, 1@90%

__________________________________________________________________

Foundations
For time / 15 cap
60 Sit ups
50 Front Rack Lunges, 75/55 | 65/45
40 Burpees
30 Thrusters, 75/55 | 65/45
20 Box Jumps, 20"

Conditioning
For time/ 15 cap
90 WBS
50 Double-unders
60 KBS 55/35 | 45/25
50 Double-unders
30 T2B

Competition
For time / 15 cap
Bike 30/20 cals
-then
21-15-9
Hang Squat Snatches 75/55/35
Ring Dips (men - ring muscle-up to ring dips | Masters:  Jumping Ring Dips
-then
Bike 30/20 cals

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


**Chaser
Rest 1 minute
-then
30 Front Squats for time, 95/65 | 75/55

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