Friday, April 7, 2017

KBS, Bike, Box Jumps, Burpees, Front Squats

WOD

Bar Work 
EMOM x 7 - Behind the Neck Snatch Grip Jerk + Snatch Balance + 3 Overhead Squats

Skill 
Toes-to-Bar
3 Rounds: (spend no more than :30 seconds per round)
5 Arch to Hollow
5 Knee-ups (pull to arch each rep)
5 Knee-up + flick toes + refold and drive feet towards the floor (pull to arch)
*Pulling to arch each rep kills the swing and loads you for next rep
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*All workouts will start 35 minutes into class

Body Weight Only (BWO)
For time / 20 cap
100 Burpees

Foundations 
10 RFT / 20 cap
50 Single-unders
7 Power Snatches 75/55/35
5 Burpees

Conditioning 
7 RFT / 20 cap
7 KBS 50/35 | 45/25
7 cals Bike
7 Box Jumps, 20"
7 Burpees
7 Front Squats 95/65 | 75/55

Competition 
3 RFT / 15 cap
12 Power Cleans 135/95 | 115/80
12 C2B
12 Push Jerks 135/95 | 115/80
12 T2B

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Kicker
Rest 1 minute after your WOD
-then
For time:  Row 500m



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