Friday, April 14, 2017

Run, T2B, WBS

WOD

Bar Work

A) Snatch, 5-4-3-2-1  |  Clean & Jerk, 5-4-3-2-1
or
B) Back Squat - 5@75%, 3@80%, 1@85%, 5@80%, 3@85%, 1@90%, 10@65%
__________________________________________________________________________

Body Weight Only (BWO)
Partner / AMRAP 18 / 1 works
AMRAP Single-unders
*at start of every minute do 7 burpees

Foundations 
5 RFT / 18 cap
12 Power Cleans
9 Front Squats
6 Shoulder to Overhead
*95/65 | 75/55

Conditioning 
5 Rounds / 18 cap
Bike 15/10 cals
10 T2B
15 WBS

Competition 
4 RFT / 18 cap
21/18 Cal Row
18 Thrusters 75/55/35
12 C2B  |  Masters:  Pull-ups

_______________________________________________________________
                                                                                         
Kicker
Rest 1 minute after your WOD
-then
For time:  100 Ab Mat Sit-ups


No comments:

Post a Comment