Wednesday, June 14, 2017

Power Cleans, Burpees

WOD

Bar Work

A) Clean - 5@60%, 4@70%, 3@75%, 2@80%, 1@85%x3
B) Shoulder Press, 10-10-10
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Body-Weight-Only
For time / 20 cap
30 Burpees
Run 400m
100 Sit ups
Run 400m
30 Burpees

Foundations  
5 RFT / Partner WOD / Both Work
Run 400m
42 KBS, 55/35/25#
24 Push-ups

Conditioning  
AMRAP / 5 Rounds / 3 min clock
21 Power Cleans 115/80 | 95/65
AMRAP Bar Facing Burpees
-rest 1 minute

Competition
AMRAP 15
50/40 Cals Bike
50 Single Under + Double-under
50 Power Cleans 135/95 | 115/80
50' HSW
AMRAP Bar Muscle-ups

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*Kicker
Rest one min
-then
For time:  Row 50 calories

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