Wednesday, July 12, 2017

Deads, Burpees, Bike, Front Squats, Run, Cleans, Row, Box Jump, Push Press

WOD

Bar Work

A) 1 Arm DB Snatch + DB Clean & Jerk, 1-1-1-1-1
B) Split Jerk, 5-4-3-2-1

____________________________________________

Body-Weight-Only 
3RFT / 20 cap
Run 800m
30 Burpees

Foundations & Conditioning
Partner / AMRAP 20 / 1 works
50 Deads
40 Burpees
30 Cals Bike
20 Front Squats
10 Lap Run Around Building
20 Power Cleans
30 Cals Row
40 Box Jumps, 20'
50 Push Press
*115/80/55

Competition
For time / 30 cap
150' HSW
15/9 Ring Muscle-ups
100' HSW
10/6 Ring Muscle-ups
50' HSW
5/3 Ring Muscle-ups

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Hang Power Cleans, 20 Push-ups, 10 Pull-ups


No comments:

Post a Comment