Monday, July 31, 2017

Double-unders, Burpees, Row

WOD

Bar Work

A) Back Squat 5x5 @ 62.5%
B) Single-arm Snatch, 3-2-1

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Body-Weight-Only 
5 RFT / 15 cap
20 Lunges
10 Push-ups
Run 200m
*Scale by sharing the work with a partner

Foundations
Partner / AMRAP 15
12 Deads
9 Hang Power Cleans
6 Shoulder to Overhead
*95/65 | 75/55

Conditioning
For time / 20 cap
3 Rounds:  30 Double-unders + 12 Burpees + Row 30 cals
2 Rounds:  40 Double-unders + 12 Burpees + Row 40 cals
1 Round:  50 Double-unders + 12 Burpees + Row 50 cals

Competition
EMOM x 7
7 Deads, 225/155 | 205/135
AMRAP WBS in time remaining
-rest 3 mins then
EMOM x 7
7 Hang Power Clean, 135/95 | 115/80
AMRAP Bar Facing Burpees in balance of the minute
*Score = total WBS + total Burpees

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Row 21 cals, 15 Burpees, 9 Pull-ups

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