Monday, February 27, 2017

Row, DU's, Run, Bike

WOD


Bar Work
E2MOM - Snatch 2@60%, 2@65%, 2@70%, 2@75%, 1@80%
Back Squat - 3x3@75%
___________________________________________________________________________

Body-Weight-Only
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Air Squats
Push-ups
Sit-ups

Foundations 
AMRAP 15
50 Single-unders
15 Front Squats 75/55/35

Conditioning 
For time / 15 cap
21-15-9
OHS 95/65 | 75/55
C2B
Row for Cals

Competition 
5 RFT / 12 cap
20' HSW
1 Legless Rope Climb (start seated)
20 GHD SU
Accum 30 sec KB L-sit Hold


*Kicker
Rest exactly 1 minute
-then
For time:  30 Burpees, 20 Hang Squat Clean 95/65 | 75/55, 10 Pull-ups

No comments:

Post a Comment