Thursday, April 13, 2017

GHD Sit up, Hang Squat Clean

WOD

Bar Work 

A) Back Squat - 15 Rep Max
B) Front Squat - 10 Rep Max
C) Overhead Squat - 5 Rep Max
__________________________________________________________________________

Body Weight Only (BWO)
3 RFT / 18 cap
Run 400m
50 Air Squats

Foundations 
For time / 20 cap
21 Burpees + 9 Thrusters 45/35#
Row 500m
15 Burpees + 15 Thrusters 45/35#
500 Single-unders
9 Burpees + 21 Thrusters 45/35#

Conditioning 
For time / 15 cap
21-15-9
GHD Sit ups
Hang Squat Cleans, 135/95 | 115/80

Competition 
For time / 20 cap
100 Burpees / 5 Power Snatches at the start of each minute, 95/65 | 75/55
-then
500 Double-unders / 5 Front Squats at the start of each minute, 95/65 | 75/55

_______________________________________________________________
                                                                                           
Kicker
Rest 1 minute after your WOD
-then
21 Thrusters 75/55/35#, 15 Pull-ups, 9 Burpees
                                                                                       


No comments:

Post a Comment