Tuesday, April 18, 2017

Bear Complex, Row

WOD

Bar Work

EMOM x 10 - Snatch Grip Deadlift + Snatch High Pull + Snatch + Overhead Squat + Snatch Balance
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Body Weight Only (BWO)
For time / 19 cap
30 Push-ups, 20 Sit-ups, 10 Squats
Run 800m
30 Sit-ups, 20 Squats, 10 Push ups
Run 800m
30 Squats, 20 Push-ups, 10 Sit-ups

Foundations 
Partner / AMRAP 15
50 KB Deads, 70/45 | 55/35 - 1 always Holding a suspended squat
50 R-KBS, 70/45 | 55/35 - 1 always Hang Holding
50 Goblet Squats, 70/45 | 55/35 - 1 always Planking

Conditioning 
7 RFT / 19 cap
7 Bear Complex, 95/65 | 75/55
21 Cal Row

Competition 
10 RFT / 15 cap
3 Clean & Jerk
3 Power Snatch
3 Thrusters
135/95 | 115/80
*Bar cannot rest until end of a round
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Kicker
Rest 1 minute after your WOD
-then
For time:  150 Double-unders or 300 Singles


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