Thursday, June 29, 2017

Row, OHS, T2B, Front Squat, DU's, Back Squat

WOD

Bar Work

A) Single Arm Snatch, 5-4-3-2-1
B) Clean Deadlift + Clean Pull + Clean, 5x3
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Body-Weight-Only 
For time / 20 cap
Lunge 200m (1 lap around the parking lot)
*Every 30 Lunges Run 200m & do 5 Burpees

Foundations 
For time / 15 cap
40-30-20-10
KBS 55/35/25
Hand Release Push-ups

Conditioning
For time /18 cap
Row 50/40 cal
30 OHS, 75/55/35
50 T2B
30 Front Squat, 95/65 | 75/55
50 Double-unders
30 Back Squat, 115/80 | 95/65

Competition 
3 Rounds
0:00 - 4:00 Tabata Bike
4:00 - 6:00 Hang Power Cleans, 135/95 | 115/80
6:00 - 7:00 T2B + C2B Combo
-rest 1 min
Round 2 - 8:00-15:00
-rest 1 min
Round 3 - 16:00-23:00

*Score = total calories and reps
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Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3:  Row 300m then AMRAP Burpees

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