Wednesday, June 21, 2017

Air Squats, Row, Clean & Jerk, Burpees, Atimic Sit ups, Power Snatch

WOD

Bar Work

A) EMOM x 5 - 2 Snatch Deadlift + Snatch High Pull
B) Dumb Bell Shoulder Press - 3x10, heavy as possible
______________________________________________

Body-Weight-Only
For time / 20 cap
30/20 Cals Bike
60 Burpees
30 Inverted Pull-ups
60 Reverse Hypers
30/20 Cals Bike

Foundations 
For time / 15 cap
50 Air Squats
40 Cal Row
30 Power Clean & Jerk, 75/55/35
20 Burpees
10 Atomic Sit-ups, 45/25/15# plate
20 Burpees
30 Power Snatch, 75/55/35
40 Cal Row
50 Air Squats

Conditioning / Competition
Partner / AMRAP 20
10 Pull-ups
20 T2B
30 Power Snatch 135/95 | 115/75
40 GHD Sit ups
50 Double-unders

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 cals Bike

No comments:

Post a Comment