Thursday, June 22, 2017

Single-unders, Power Snatch, Burpees

WOD

Bar Work

A) EMOM x 5 - 2 Clean Deadlift + Clean High Pull, find a heavy set
B) Overhead Squat,  5@55%, 4@65%, 3@75, 3@80%, 2@90%, 1@95%
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Body-Weight-Only
For time / 20 cap
Row 1500m
-then
5 Rounds of:
20 Lunges
15 Sit-ups
10 Burpees
-then
Row 1500m

Foundations / Conditioning
AMRAP 15
50 Single-unders
15 Power Snatch, 75/55/35#
9 Burpees

Competition - "Granit Games Online Qualifier Workout #4"
AMRAP 10
6 Ring Muscle-ups
12 S2O 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 WBS

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