Wednesday, August 2, 2017

GHD Sit ups, Hang Squat Cleans

WOD

Bar Work

A) Shoulder Press 3x5 @ 62.5%
B) Snatch Deadlift + Hang Snatch High-pull, 5x3 @ 105% of 1 RM

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Body-Weight-Only 
3 RFT / 15 cap
Row 500m
50 Air Squats
*Scala as needed / Scale option:  grab a partner and share the work


Foundations
For time / 20 cap
21 Burpees + 9 Thrusters 45/35#
Row 500m
15 Burpees + 15 Thrusters 45/35#
500 Single-unders
9 Burpees + 21 Thrusters 45/35#

Conditioning
For time / 15 cap
21-15-9
GHD Sit ups
Hang Squat Cleans, 135/95 | 115/80

Competition
For time / 20 cap
100 Burpees / 5 Power Snatches at the start of each minute, 95/65 | 75/55
-then
500 Double-unders / 5 Front Squats at the start of each minute, 95/65 | 75/55

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Row 50 cals

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