Wednesday, April 19, 2017

Pull ups, Push ups, Squats

WOD

Bar Work
A) Deadlift, 5-5-5
or
B) Thruster + Split Jerk, 1-1-1-1-1 (from the rack)
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Body Weight Only (BWO)
For time / 20 cap / Opposing Ladder / Scale by partnering up
40-30-20-10 Burpees
100-200-300-400-500 Single-unders

Foundations 
For time / 20 cap
50 Front or Back Squat 95/65 | 75/55 (from the floor)
Run 800m
50 Burpees

Conditioning - " Cindy"
For time / 20 cap
5 Pull-ups
10 Push-ups
15 Air Squats

Competition 
For time / 30 cap
21-15-9 Deads, 225/155 | 205/135 & HSPU
21-15-9 Thrusters, 95/65 | 75/55 & Pull ups
21-15-9 Power Cleans, 135/95 | 115/80 & Ring Dips
150 WBS
30 Snatches, 135/95 | 115/80
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Kicker
Rest 1 minute after your WOD
-then
For time:  Row 500m


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