Wednesday, February 15, 2017

Burpees, Thrusters

WOD


Bar Work
Back Squat:  5@60%, 4@70%, 3@75%, 2@80%, 2@85% and 1@90%

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Body-Weight-Only
For time/ 20 cap
100 Single-unders
-then
50-40-30-20-10
Lunges
Hand Release Push-ups


Foundations 
For time / 12 cap
50 Stiff Legged Deadlifts
50 Muscle-cleans
50 Front Squats
50 Strict Press
50 Muscle Snatch
50 Good Mornings
50 Back Squats
45/35/15# bar


Conditioning
7 RFT / 11 cap
7 Burpees
7 Thrusters 95/65 | 75/55


Competition 
For time / 20 cap
3 min clock
100 Double-unders
AMRAP Bar Muscle-ups
rest 1 min
3 min clock
100 Double-unders
AMRAP Bike for Cals
rest 1 min
100 Double-unders
AMRAP Row for Cals


*Kicker
Rest exactly 1 minute
-then
For time:  100 Air Squats

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