Monday, March 13, 2017

Deads, HPC, Front Squats, S2O, Back Squats

WOD

Bar Work
A) EMOM x 7 - 2 Power Snatch, find a heavy set
B) Back Squat - 3x4@80%
__________________________________________________________

Body-Weight-Only
For time / 18 cap
150 Lunges
75 Hand-release Push up
* Partition work as needed. Ex: 10 lunges, 5 push-ups, repeat until work is complete
-then
Row 1000m

Foundations 
For time / 15 cap
40-30-20-10
KBS, 55/35/25
Goblet Squats, 55/35/25

Conditioning 
For time / 18 cap
30 Deadlifts
30 Hang Power Cleans
30 Front Squats
30 S2O
30 Back Squats
135/95 | 115/80

Competition 
6 FRT / 15 cap
5 Deads
4 Cleans
3 Front Squats
2 S2O
1 Thruster
*Body-weight


*Kicker
Rest exactly 1 minute
-then
For time - 21 Burpees, 15 Hang Squat Cleans, 9 Pull-ups - 95/65 | 75/55


No comments:

Post a Comment