Thursday, April 27, 2017

Row, Thrusters, Pull ups

WOD

Bar Work

A) EMOM x 5 - 3 Power Clean @ 65%
B) EMOM x 5 - 1 Power Clean, find a heavy single

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Body Weight Only (BWO)
For time / 20 cap
Bike 50/35 Calories
Accumulate 5 minutes in a plank hold
Run 800m

Foundations 
For time / 20 cap
99 Push-ups
49 Box Jumps, 20"
99 Hang Power Cleans, 75/55/35

Conditioning
For time / 10 cap
Row 500m
21 Thrusters, 95/65 | 75/55
21 Pull-ups

Competition 
3 Rounds /
4 minute Clock
30 GHD Sit ups
25/15 Strict Push-ups
AMRAP Hang Squat Cleans 135/95 | 115/80
-rest 1 min

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Kicker
Rest exactly 1 minute following your workout
-then
50 KBS, 55/35/25#


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