Wednesday, May 3, 2017

Double-unders, Bike

WOD

Bar Work

Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
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Body Weight Only (BWO)
AMRAP
3 mins - Squats
2 mins - Single-unders
3 mins - Sit ups
2 mins - Single-unders
3 mins - Tire Jumps or Step ups, 20"
2 mins - Single-unders
3 mins - Burpees
*Score = total reps

Foundations 
Partner - One Works / For time / 20 cap
50 Step ups, 20"
50 Inverted Pull ups
50 KBS, 35/25#
50 Lunges
50 Knee ups
50 Push Press, 45/35/15#
50 Reverse Hypers
50 WBS 14/10/6#
50 Burpees
150 Single-unders

Conditioning
5 RFT / 20 cap
50 Double-unders
15/10 Calories Bike

Competition 
AMRAP 15
30 Deads
20 Back Squats
10 Power Cleans
5 S2O
1 Bear Complex
*185/115 | 155/95#

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Kicker
Rest exactly 1 minute following your workout
-then
For time:  50 Hang Power Cleans 115/75 | 95/65


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