Wednesday, February 22, 2017

Pull ups, Push ups, squats, DU's, Clean & Jerks, T2B, Burpees

WOD


Bar Work
Thruster - 5-4-3-2-1 (from the rack)
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Body-Weight-Only
15 cap
Row as far as possible


Foundations 
AMRAP / Partner WOD / Both work
3 Rounds
PA - Tabata Bike, switch each round
PB - Tabata Burpees, switch each round
*Score = calories + burpees


Conditioning
AMRAP 5 - Cindy (5 pull-ups, 10 push-ups, 15 air squats)
AMRAP 4 - Double-unders (5 burpees each stop)
AMRAP 3 - Clean & Jerks, 135/95 | 115/80
AMRAP 2 - T2B
AMRAP 1 - Burpees


Competition 
AMRAP 15
10 Deads 225/155 | 205/135
10 WBS (2nd Bolt)
10 T2B
10 Box Jump Overs 24/20"


*Kicker
Rest exactly 1 minute
-then
For time:  100 Double-unders or 300 Singles


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