Tuesday, July 25, 2017

Bike, Clean & Jerks

WOD

Bar Work

EMPM x 10 - Power Clean + Hang Squat Clean Thruster + Split Jerk, find a heavy set

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Body-Weight-Only 
For time / 20 cap
Run 1000m (5 laps in parking lot)
-then
21-15-9-6-3
Burpees
Inv C2B or Ring Rows

Foundations
3 RFT / 15 cap
Row 500m
21 Push-ups
15 Ground to Overhead, 75/55/35#

Conditioning
10 RFT / 20 cap
10/7 cals Bike
5 Clean & Jerks (anyhow) 135/95 | 115/80#
-rest exactly 1 min after each round

Competition
3 RFT / 20 cap
100m DB or KB Farmer Carry, 55/35 | 45/25#
30 Back Rack Lunges, 135/95 | 115/80#
*7 Burpee penalty each break during a set but not b/w exercises or rounds

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Ab mat sit ups

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