Tuesday, April 4, 2017

Double unders WBS, Bike

WOD

Bar Work - E3MOMThruster, 10-8-6-4-2

Skill - Double-unders, 3x10 attempts

___________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
50-40-30-20-10 Squats
10-20-30-40-50 Sit-ups
*100 Single-unders after each round

Foundations 
For time / 20 cap
Run 200m
30 Deads
Run 200m
30 Power Cleans
Run 200m
30 Front Squats
Run 200m
30 Shoulder to Overhead
*95/65 | 75/55

Conditioning 
For time / 20 cap
150 Double-unders
60 WBS
50/35 cal Bike
100 Double-unders
40 WBS
35/25 cal Bike
50 Double-unders
20 WBS
20/15 cal Bike

Competition 
For time / 25 cap
Row 100 cals
80 Alt Single-arm DB Power Clean, 80/50 | 60/35
60 Bar Facing Burpees
40 C2B
20 Front Squats, 155/135 | 115/80
_______________________________________________
                                                                                                         
Kicker
Rest 1 minute after your WOD
-then
For time:  30 Burpees

No comments:

Post a Comment