Friday, May 12, 2017

Single-unders, Snatch, Barpees

WOD

Bar Work

Snatch - 1@50, 55, 60, 65, 70, 75, 80, 85, 90+% of 1 RM
*Ideally a full squat snatch but modify as needed.
Hit each lift w/out getting sloppy.

_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
10-9-8-7-6-5-4-3-2-1
Tire Jumps
Air Squats
Push-ups
Sit ups
Burpees

Foundations / Conditioning / Competition
5 RFT / 20 cap
100 Single-unders
15 Power Snatch 75/55/35
10 Lateral Burpees over Bar

_______________________________________________________________
                                               
Kicker
Rest exactly 1 minute following the WOD
-then
AMRAP UB KBS, 55/35/25

No comments:

Post a Comment