Wednesday, July 19, 2017

Bike, Thrusters, Pull ups

WOD

Bar Work

15 minute clock
Back Squat - in 5 minutes, find a heavy single
Deadlift - in 5 minutes, find a heavy single
Shoulder Press - in 5 minutes, find a heavy single

*Score = total weight for heaviest set for each lift
_________________________________________

Body-Weight-Only 
Partner WOD / AMRAP 30
Row 7500m
AMRAP Burpees
*Score = total burpees

Foundations
AMRAP 20
50 Unbroken Single-unders
5 Air Squats each break during a set

Conditioning 
For time / 9 cap
20/15 cal Bike
15 Thrusters 95/65 | 75/55
10 Pull-ups

Competition
For time / 40 cap
Run 1600m
100 Double-unders
Run 1200m
200 Double-unders
Run 800m
300 Double-unders

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 Burpees


No comments:

Post a Comment