Thursday, April 20, 2017

Bike

WOD

Bar Work
A) Strict Press, 5-5-5-5-5
and/or
B) Muscle Snatch + Hang Power Snatch + High Hang (pockets) Squat Snatch, 1-1-1-1-1
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Body Weight Only (BWO)
For time:  Row 5K

Foundations - "Festivus WOD #2"
2 Rounds:
1 min - Burpees
1 min - Goblet Squats, 55/35 | 45/25#
1 min - KBS, 55/35 | 45/25#
1 min - Box Overs, 20/24"
1 min - rest

Conditioning 
3 Rounds
Tabata Bike
-rest 4 mins
*Score = round with fewest calories

Competition 
AMRAP 24
21 GHD Sit ups, 20/14/10
7/5 Bar Muscle-ups
3 Sled Push, 3/2/1
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Kicker
Rest 1 minute after your WOD
-then
AMRAP 3:  Power Cleans, 135/95/65

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