Thursday, April 6, 2017

Double unders, Burpees, Row

WOD

Bar Work - 
A)  EMOM x 5 - 3 Touch & Go Snatches @ 50%  
B)  Front Squat, 7@60%, 5@70%, 3@80%, 1@90% (no rest between sets, add weight & go)

Skill - Handstands
3 Rounds
A) 5 Kick up to handstands to wall
-if you are proficient at A...
B) 5 Handstand decents to headstand + bring knees to an inverted air squat position
-if you are proficient at part B...
C) 5 Head stands to kipping handstand attempt, finish with head thru and feet on wall
___________________________________________________________________________

Body Weight Only (BWO)
5 RFT / 15 cap
30 Lunges
15 Inverted Chest to Bar Pull-ups
Run 200m

Foundations 
Partner / AMRAP 18
12 Deads
9 Hang Power Cleans
6 Shoulder to Overhead
95/65 | 75/55

Conditioning 
For time / 20 cap
3 Rounds: 30 Double-unders + 12 Burpees
Row 50 cals
2 Rounds: 30 Double-unders + 12 Burpees
Row 35 cals
1 Round:  30 Double-unders + 12 Burpees
Row 20 cals

Competition 
AMRAP 7
At the start of each minute...
7 Deadlifts, 225/155 | 205/135
AMRAP WBS in balance of the minute
- rest 3 mins then
AMRAP 7
At the start of each minute...
7 Hang Power Cleans, 135/95 | 115/80
AMRAP Bar Facing Burpees in balance of the minute

*Score = total WBS & Burpees

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Kicker
Rest 1 minute after your WOD
-then
For time:  Run 400m


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