Monday, February 13, 2017

Row, WBS, T2B

WOD


Bar Work
A) EMOM x 10 - Snatch High-pull + Hang Snatch
B) Front Squat - 5x2 @ 70% (3 second pause, no bounce)

___________________________________________________________

Body-Weight-Only
20 cap
10-9-8-7-6-5-4-3-2-1
Air Squats
Burpees
Sit-ups

Foundations 
10 RFT / 15 cap
5 Burpees
9 Front Squats 75/55/35

Conditioning
For time /12 cap
Row 45 cals
90 WBS
45 T2B

Competition 
12-9-6 for time / 10 cap
Squat Clean + Strict Press
Squat Snatch + OH Squat
*135/95 | 115/80


*Kicker
Rest exactly 1 minute
-then
As fast as possible:  50 KBS, 55/35/25


No comments:

Post a Comment