Thursday, May 4, 2017

Run, Row

WOD

Bar Work

A) EMOM x 5 - 2 Snatch Pulls + 2 Muscle Snatch + 2 Snatch Balance - 50-60% of 1 RM Snatch
B) EMOM x 5 - 2 Snatch, find a heavy set
_________________________________________________________________________________

Body Weight Only (BWO)
AMRAP 15 
Bike for cals
*4 Burpees EMOM including the first

Foundations 
Partner WOD / AMRAP 18
3 Burpees
5 Box Jumps, 20"
7 Hang Power Cleans 95/65 | 75/55#

Conditioning - "Jerry"
For time / 30 cap (start 30 minutes into class)
1 mile Run
2000m Row
1 mile Run

Competition 
3 RFT / 20 cap
5 Sled Push, (down & back = 1), 3/2/1 (45# plates)
75 Double-under + Single-under Combos (Double + Single = 1)
Ketle Bell Farmers Carry around bldg, 55/35 | 45/25#

_______________________________________________________________
                                                               
Kicker
Rest exactly 1 minute following your workout
-then
For time:  30 Box Jump Overs, 24/20"



No comments:

Post a Comment