Tuesday, June 13, 2017

Double-unders, Deads, HPC, Front Squats, Push Press, Power Snatch, OHS, Wall Climbs

WOD

Turkish Get-up + Overhead Squat, 1-1-1-1-1
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Body-Weight-Only
Partner WOD / 30 minute clock
Row as far as possible
EMOM 5 Burpees

Foundations  
For time / 30 cap
Bike 50/40 cals
500 Single-unders
Run 400m
30 Burpees
Run 400m
500 Single-unders
Bike 50/40 cals

Conditioning  
For time / 30 cap
50 Double-under 
40 Deadlift + Hang Power Clean
50 Double-unders
30 Front Squat + Push Press
50 Double-unders
20 Power Snatch + Overhead Squat
50 Double-unders
10 Wall Climbs
* 95/65 | 75/55#

Competition
40 minute clock:
A) Run 1 mile for time
-rest as needed
B) 30 Snatches for time, 185/115 | 155/75
-rest as needed
C) Max UB Strict HSPU | Masters:  Kipping HSPU
-rest as needed
D) 6 RFT:  13 Thrusters 95/65 | 75/55, 14 Pull-ups
*Post score for D to WODIFY

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*Kicker
Rest one min
-then
3 minute clock:  21 Power Cleans (135/95 | 115/75), AMRAP Box Jump Overs 20"

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