Thursday, May 25, 2017

Run, Squat

WOD

Barbell

A) Front Squat - 5-1-10-1-15-1

-Optional accessory work:
B) Row - 5x10 pulls to find lowest 500m split time
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
5 RFT
15 Reverse Hypers
5 Burpees
10 Tire Step-ups
5 Burpees
5 Banded Pull-ups

Foundations 
For time/ 15 cap
50 Burpees
-rest 2 mins
50/40 Cals Bike
-rest 2 mins
50 Hang Power Cleans, 95/65 | 75/55#

Conditioning
For time / 15 cap
30 Back Squat
Run 800m
30 Front Squats
Run 800m
30 Overhead Squats
*95/65 | 75/55

Competition
AMRAP 25
7 HSPU
7 Thrusters 135/95 | 115/80
7 Knees-2-Elbows
7 Deadlifts 245/165 | 205/135
7 KBS, 70/55/35
7 Pull-ups

*Kicker
Rest one min
-then
For time:  30 Burpees

No comments:

Post a Comment