Monday, July 17, 2017

Doubleunders, Lunges, Sit ups, Push ups, WBS, Pull ups, T2B, Bike, Bear

WOD

Bar Work

A) Power Snatch 3x3@70%
B) Snatch Pull 3x3@80%
C) Overhead Squat 3x3@70%

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Body-Weight-Only 
3RFT / 15 cap
100 Single-unders
Rd 1 - 90 Sit-ups | Rd 2 - 60 Squat Jumps | Rd 3 - 30 Burpees
Run 200m

Foundations  
AMRAP 15
9 Ground to Overhead, 75/55/35
7 Box Jumps or Step-ups, 20"
5 Burpees

Conditioning
For time / AMRAP 30
100 Double-unders
90 Alt. Stationary Lunge
80 Sit-ups
70 Push-ups (men - strict)
60 WBS
50 Double-unders
40 Inverted C2B Pull-ups
30 T2B
20 Cal Row
10 Bear Complex 95/65 | 75/55

Competition
AMRAP 15
10 HSPU
10 Deads 315/225  |  275/185
10 Cals Bike

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Kicker
Rest exactly 1 minute after your WOD
-then
21 Burpee Box Jump Over, 15 Ground to Overhead 135/95 | 115/80, 9 Pull-ups


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