Tuesday, March 14, 2017

DB Thrusters, Bike

WOD

Bar Work
EMOM x 10 - Thruster, find a heavy set
__________________________________________________________

Body-Weight-Only
5 RFT/18 cap
50 Single-unders
30 Sit-ups
10 Burpees

Foundations 
AMRAP 14
50 Overhead Lunges, 45/25/15
40 Cal Row
30 Knee-ups
20 Box Jumps or Step ups, 20'
10 Atomic Sit-ups, 45/25/15

Conditioning 
5 RFT / 18 cap
Bike - 21 cals
15 WBS 20/14/10
9 Deads, 185/135 | 155/105

Competition 
5 RFT / 20 cap
1 Sled Push 5/3 | 4/2
20 Alt. Med Ball Pistols, 20/14/10
50 Alt. Single leg Double-unders

Kicker
Rest exactly 1 minute after your workout
-then
For time:  30 Burpee Box Jump Overs, 24/20"


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