Friday, August 4, 2017

Burpees, Goblet Squats, KBS, DU's

WOD

Bar Work

A) Deadlift - 1x5 @ 72.5%

B) Front Squat - 5x3@ 82.5%
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Body-Weight-Only (BWO)
As Many Rounds & Reps As Possible (AMRAP) / 20 mins
50 Single-unders
40 Air Squats
30 Sit-ups
20 Hand Release Push-ups
10 Burpees
*Scale by sharing the work with a partner

Foundations
3 Rounds
Tabata Bike
"Resting" partner accumulates burpees
-rest 4 mins b/w rounds
*Score = total calories + burpees

Conditioning
3 Rounds / AMRAP
1 min - Burpees
1 min - Goblet Suats, 55/35 | 45/25#
1 min - KBS 55/35 | 45/25
1 min - Double-unders
1 min - rest

Competition
For time / 20 cap
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean Thrusters, 135/95 | 115/75
*25' HSW after each set

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  45 WBS

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