Friday, June 23, 2017

HPC, Push ups, Bike

WOD

Bar Work

A) Snatch 1-1-1
B) Clean & Jerk 1-1-1
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Body-Weight-Only
For time / 20 cap
50 Squat Jumps
40 Hollow Rocks
30 Burpees to 45# plate
40 Hollow Rocks
50 Squat Jumps

Foundations 
For time / 20 cap
200m Overhead Carry, 45/25/15
30 Back Squats, 115/80 | 95/65
200m Overehead Carry
30 Front Squats, 95/65 | 75/55
200m Overehead Carry
30 Overhead Squats 75/55/35

Conditioning
Partner / AMRAP 20 / 1 rests
10 Hang Power Cleans 135/95 | 115/80
10 Push-ups
10 Cals Bike

Competition - "Granite Games Online Qualifier Workout #5"
For time
60 cal Row
80 WBS, 20/14
100 Double-unders
40 cal Row
60 WBS
80 Double-unders
20 cal Row
40 WBS
60 Double-unders

or

"Granite Games Online Qualifier Workout #4"
AMRAP 10
6 Ring Muscle-ups
12 S2O, 155/105 | 115/80#
15 Burpee Box Jump Overs, 24/20"
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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 KBS, 70/55/35


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