Tuesday, May 16, 2017

Bike, Clean & Jerk, Double-unders, Snatch, Row, Thruster, Burpees

WOD

Barbell

EMOM x 10 - Snatch High Pull + Hang Snatch + Snatch Balance

___________________________________________________________

Body-Weight-Only
For Time / 20 cap
50 Lunges
500 Single-unders
50 Sit ups
500 Single-unders
50 Hand-release Push-ups


Foundations / Conditioning
For time / 18 cap
Bike 50/40 cals
21 Clean & Jerk, 75/55/35
100 Double-unders
21 Power Snatch, 75/55/35
Row 750m
21 Thruster, 75/55/35
50 Burpees

* Scale as needed


Competition 
For time / 20 cap
20 UB WBS, 25/20/14
10 Bar Muscle-ups
20 UB WBS
-then
3 Rounds of:
30' HSW
10 T2B
10 KB Deads, 70's/55's/35's
-then
50 GHDSU w/ 20/14# vest
Run 1200m w/ 20/14# vest
50 GHDSU w/ 20/14# vest



*Kicker
Rest 1 minute
-then
For time:  100 Ab Mat Sit ups


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