Thursday, August 10, 2017

Power Clean, Front Squat, Push Press, Back Squat

WOD

Bar Work

EMOM x 10 - 3 Position Snatch:  Floor, Knees, Pockets / work to a heavy set

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Body-Weight-Only 
AMRAP 18
50 Single-unders
40 Lunges
30 Reverse Hypers
20 Sit-ups
10 Burpees

Foundations
3 RFT / 18 cap
21 Burpees
Run 400m

Conditioning - "Bear Complex"
7 Rds for max weight / 20 cap
7 Sets of the following = 1 round
Power Clean
Front Squat
Push Press
Back Squat
Push Press

You decide what weight to start w/ but you must ad weight each of 7 rounds.

Each round is to be done unbroken but you can rest the bar on your back, in the front rack position, in the hang, or in the hip crease.
Hands cannot be removed from the bar during a round.

*Score = total weight for each of the 7 rounds (Example: Rd 1 - 35#, Rd 2 - 55#, Rd 3 - 75#, Rd 4 - 95#, Rd 5 - 115#, Rd 6 - 135#, Rd 7 - 155# / Score = 665#)


Competition
For time / 18 cap
100 KBS, 70/55 | 55/35
75 Toes through rings
50 Cals Rower on the wall "Ski-erg style"

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Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP of UB Wall Ball Shots, 14/10/6#


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