Thursday, August 3, 2017

Pull ups, Push ups, Squats, Double-unders

WOD

Bar Work

EMOM x 10 - Power Snatch + Hang Squat Snatch + Overhead Squat + Snatch Balance, work to a heavy set

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Body-Weight-Only (BWO)
As Many Rounds & Reps As Possible (AMRAP) / 15 mins
200 Single-unders
100 Lunges
50 Sit-ups
25 Burpees
12 Calories on the Bike
*Scale by sharing the work with a partner

Foundations
5 RFT /  15 cap
1 min - Overhead Hold, 95/65 | 75/55
10 Hang Power Cleans, 95/65 | 75/55
10 Lateral Burpees Over Bar

Conditioning
AMRAP 15
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats
30 Double-unders

Competition
2 RFT / 18 cap
Row 750m
7/4 Ring Muscle-ups
10 Clean & Jerks, 155/105 | 135/85
30 GHD SU

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  150 Double-unders / 500 Singles

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