Tuesday, May 23, 2017

Thrusters, Pull ups

WOD

Barbell

A) EMOM x 10, find a heavy set

Hang High Pull + Hang Muscle-snatch + OHS + Hang Snatch + Full Snatch

-Optional accessory work:
B) Handstand Work Options:  kick ups, holds, toggles, decents, walking
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Body-Weight-Only
For time / 20 cap
Row 500m
30 Push-ups
Run 400m
100 Lunges
Run 400m
30 Push-ups
Row 500m

Foundations 
Partner / AMRAP 15
30 Burpees (1 works, switch as needed)
60 Med Ball Thruster over Pull-up Bar (receive ball into the full squat then thruster ball back over the bar to partner)
90 Lunges (1 works, switch as needed)

Conditioning 
For time / 12 cap
45 Thrusters, 95/65 | 75/55
Run 800m
45 Pull-ups

Competition
For time / 12 cap
50/40 Cals Bike
150 Double-unders
30 Clean & Jerk 155/105 | 135/85


*Kicker
Rest 1 minute
-then
For time:  Run 800m

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