Wednesday, March 15, 2017

KBS, Double-unders, Pull ups

WOD

Bar Work
A) Power Clean & Jerk - 2@60%, 2@65%, 2@70%, 2@75%, 2@80%, 1@90%
B) Front Squat - 3x4@75%
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Body-Weight-Only
AMRAP 15
9/7 cals Bike
5 Burpees

Foundations 
For time / 12 cap
21-15-9
Thrusters 75/55/35
Ring Rows

Conditioning 
AMRAP 12
150 KBS, 55/35 | 45/25
90 Double-unders
30 Pull-ups

Competition 
3 Rounds / 5 min clock
5 Strict Pull-ups (men - strict C2B)
10 HSPU (men - strict)
100 Double-unders
Max Cal Row in time remaining
-rest 2 min

Kicker
Rest exactly 1 minute after your workout
-then
For time:  30 Hang Power Cleans, 135/95 | 115/80




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