Tuesday, May 9, 2017

Bike, Double-unders, Burpees

WOD

Bar Work

A) EMOM x 5 - 3 Hang Clean
B) EMOM x 5 - 3 Strict Shoulder Press (from floor)
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Body Weight Only (BWO)
For time / 20 cap
40-30-20-10
Air Squats
Row for calories

Foundations 
5 Rounds / 3 min clock
20 Burpees
AMRAP American
KBS, 55/35 | 45/25#
-rest 1 min

Conditioning 
For time / 15 cap
Bike 50/40 cals
90 Double-unders
50 Burpees

Competition - "2017 Regionals Event 1"
For time / 25 cap / Weighted vest - 20/14# | Masters - no vest
Run 1200m
Then, 12 rounds of:
4 Strict HSPU
8 C2B
12 Squats

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Kicker
Rest exactly 1 minute following the WOD
-then
Row As far as possible in 90 seconds


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