Wednesday, April 5, 2017

GHD Sit ups, KBS, WBS, Double-unders, Pull ups

WOD

Bar Work - 5 x 3 Touch & Go Cleans + 1 Spit Jerk@ 50%  

Skill - Pull-ups
3 Rounds:
5 Arch to Hollow
4 Quick Hand Release to become weightless (pull to arch)
3 Knee-up + Quick Hand Release (pull to arch)
2 Pull to Bar + Push Away (pull to arch)

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Body Weight Only (BWO)
For time / 15 cap
100 Single-unders
30 Burpees
200 Single-unders
20 Burpees
300 Single-unders
10 Burpees

Foundations 
6 Rounds / 2 min clock
Bike 10/8 cals
AMRAP Burpees
-rest 1 minute

Conditioning 
AMRAP 16
30 GHD Sit ups
50 KBS 70/45 | 55/35
30 WBS
50 Double-unders
30 Pull-ups

Competition 
20 minute clock:
100 WBS 12'/ 10' (men to highest square on wall; women to 10' target)
75 GHDSU
50 Cal Row
AMRAP Squat Snatch, 135/95 | 115/75

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Kicker
Rest 1 minute after your WOD
-then
For time:  30 T2B or 60 Knee-ups


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