Thursday, May 11, 2017

Row, KBS, Burpees

WOD

Bar Work

Clean & Jerk - 1@50, 55, 60, 65, 70, 75, 80, 85, 90+% of 1 RM
*Ideally a full squat clean + split jerk but modify as needed.
Hit each lift and w/out getting sloppy.

_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Bike 100 cals

Foundations 
Partner / AMRAP 20
9 Power Cleans 95/65 | 75/55
7 Box Jumps, 20"
5 Burpees

Conditioning 
AMRAP / 15 cap
Row 1500m
100 KBS, 55/35 | 45/25#
AMRAP Burpees

Competition
AMRAP 15
50 Double-unders
40 Strict Push-ups
30' HSW
20 T2B
10 Hang Squat Cleans 135/95 | 115/80#

_______________________________________________________________
                                                 
Kicker
Rest exactly 1 minute following the WOD
-then
Max UB WBS

No comments:

Post a Comment