Friday, July 28, 2017

Thrusters, Pull-ups, Burpees

WOD

Bar Work

A) Deadlift, 1x5@70%
B) Front Squat 5x5@80%

___________________________________________________________________________

Body-Weight-Only 
For time / 20 cap
Row 750m
66 Sit-ups
Bike 50/40 cals
66 Push-ups
500 Single-unders
66 Box Step-ups, 20"

Foundations
AMRAP 15
7 WBS, 20/14/10
7 Inverted C2B
7 Burpees

Conditioning
AMRAP 15
7 Thrusters, 75/55
7 Pull-ups
7 Burpees

Competition
AMRAP 15
7 DB Thrusters 50/35's
7 C2B
7 Burpee Box Jumps, 24/20"

___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 KBS 55/35/25#, 20 Goblet Squats, 10 Burpees

No comments:

Post a Comment