Friday, April 28, 2017

Double-unders, Burpees, Box Jump Overs, Bike, Wall Climbs

WOD

Bar Work

Front Squat -  20@50%, 10@60%, 5@70%, 3@80%, 2@90%, 1@95%

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Body Weight Only (BWO)
For time / 20 cap
40-30-20-10
Lunges
Sit-ups
Burpees

Foundations 
For time / 20 cap
10-9-8-7-6-5-4-3-2-1
American KB Swings, 55/35 | 45/25#
Wall Ball Shots, 20/14/10#

Conditioning
For time / 15 cap
50 Double-unders
40 Burpees
30 Box Jumps Overs, 24/20"
20 Cals Bike
10 Wall Climbs

Competition 
For time / 20 cap
42 Back Rack Lunge 155/105 | 115/80
9 Bar Muscle-ups
30 Front Rack Lunge 155/105 | 115/80
15 T2B + C2B Combo
18 Overhead Lunge 155/105 | 115/80
21 Skin the Cat (Video)
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Kicker
Rest exactly 1 minute following your workout
-then
For time:  30 Front Squats, 95/65/45


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