Monday, March 20, 2017

KBS, Lunges, Bike, Cindy

WOD

Bar Work
A) EMOM x 7 - 2 Snatch, work to a heavy set
B) Back Squat - 3x4 @ 80%
_________________________________________________________________

Body-Weight-Only
20 mins
Row as far as possible

Foundations 
5 RFT / 15 cap
15 Hang Power Cleans
10 Hang Power Snatch
5 Thrusters
* 95/65 | 75/55

Conditioning 
For time / 15 cap
50 KBS 55/35/25
40 Front Rack Lunges 45/35/15
20 Cals Bike
10 Rounds of Cindy (15 Squats, 10 Push-ups, 5 Pull ups)

Competition 
For time / 15 cap
21 GHDSU, 20/14/10
21 Clean & Jerk 155/105 | 135/75
15 GHDSU, 20/14/10
15 Snatch 155/105 | 135/75
9 GHDSU, 20/14/10
9 Thrusters 155/105 | 135/75

Kicker
Rest 1 minute
-then
For time:  20 Cals Bike

No comments:

Post a Comment