Thursday, July 6, 2017

WBS, Double-unders

WOD

Bar Work

EMOM x 10 - 1 Power Snatch + 2 Overhead Squats, work to a heavy set
_______________________________________________________________

Body-Weight-Only 
For time / 20 cap
Row 50 cals
-then
21-15-9
Push-ups
Box Jumps or Step ups, 20"
-then
Row 50 cals

Foundations 
For time / 20 cap
30 Clean & Jerks
15 Burpees
30 Thrusters
15 Burpees
30 Power Cleans
*75/55/35#

Conditioning 
Partner / 20 cap
100 yard Sled Push, 4/3/2
100 Power Cleans, 115/80 | 95/65
100 Cal Biks

Competition
AMRAP 20
5 WBS
4 HSPU
3/2 Bar Muscle-ups
2 Deads 315/225 | 275/185
1 20" HSW

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3:  Hang Power Cleans, 135/95 | 115/80


No comments:

Post a Comment