Monday, April 10, 2017

Deads, Box Jumps, Pull ups, Burpees, Squat Cleans

WOD

Bar Work 
A)  EMOM x 5 - 2 Power Snatch + 3 OHS
B)  Back Squat - 5@60%, 5@65%, 5@70%, 3x5@75% 
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*All workouts will start 35 minutes into class

Body Weight Only (BWO)
For time / 20 cap
50 Air Squats
Run 200m
50 Sit ups
Run 200m
50 Push-ups
Run 200m
50 Inverted C2B Pull-ups
Run 200m

Foundations 
27-21-15-9 for time / 17 cap
Power Snatch 75/55/35#
WBS 20/14/10#
Cal Row

Conditioning 
For time / 15 cap
50 Deads, 135/95 | 115/105
30 Pull-ups
10 Squat Cleans, 135/95 | 115/105
30 Pull-ups
50 Deads 135/95 | 115/105

Competition 
For time / 17 cap
55 Bar Facing Burpees
34 OHS 135/95/65
21/15/9 Ring Muscle-ups / Masters:  Banded or Jumping Muscle-ups
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Kicker
Rest 1 minute after your WOD
-then
For time:  30 Burpees


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