Wednesday, April 12, 2017

Run, Row

WOD

Bar Work 
EMOM x 10 - 2 Power Cleans + 3 Front Squats
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*All workouts will start 35 minutes into class

Body Weight Only (BWO)
AMRAP 18
50 Single-unders
40 Lunges
30 Reverse Hypers
20 Sit-ups
10 Burpees

Foundations 
3 RFT / 18 cap
30 Hand Release Push-ups
Run 400m

Conditioning - "DT"
5 RFT
12 Deadlisfts
9 Hang Power Cleans
6 Push Jerks
* 155/105 | 135/95#

Competition 
For time / 20 cap
10 Down & Back Sled Push, 3/2/1 (45# plates)
-then
3 Rounds:
10 Deads 315/225 | 255/185
30' HSW
5 Skin The Cat + 10 Toes thru Rings (YouTube:  1)Skin The Cat  2)Toes Thru Rings)
-then
10 Sled Push, 3/2/1

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Kicker
Rest 1 minute after your WOD
-then
Bike AMCalsAP in 30 Seconds


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