Monday, April 17, 2017

Pull-ups, Push ups, Squats, Double-unders

WOD

Bar Work

A) Front Squat - 1 Pausing (2 sec) Front Squat + Front Squat, 50, 55, 60, 65%  of 1 RM
-then 1 Front Squat, 70, 75, 80, 85, 90% of 1 RM
or
B) Squat Clean - 3@50%, 2@60, 1@70, 3@60, 2@70, 1@80, 3@70, 2@80, 1@90
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Body Weight Only (BWO)
AMRAP 20
200 Single-unders
100 Lunges
80 Sit-ups
40 Push-ups
20 Cals Bike

Foundations 
5 RFT / 15 cap
1 Min Overhead Hold, 95/65 | 75/55
10 Hang Power Cleans, 95/65 | 75/55
10 Lateral Burpees Over Bar

Conditioning 
AMRAP 15
5 Pull-ups
10 Push-ups
15  Air Squats
30 Double-unders

Competition 
2 RFT / 18 cap
Row 500m
7/4 Ring Muscle-ups
10 Clean & Jerks, 155/105 | 135/85
20 C2B
25 GHD Med Ball Sit-ups, 20/14/10

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Kicker
Rest 1 minute after your WOD
-then
For time:  21 Burpees, 15 Box Jumps, 9 Pull-ups

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