Tuesday, August 8, 2017

WBS, Pull-ups, T2B

WOD

Bar Work

EMOM x 10 - Clean Deadlift + Clean High Pull + Hang Squat Clean

__________________________________________________________

Body-Weight-Only (BWO)
Partner / AMRAP 20
Row 100m
35 Single-unders
7 Burpees

Foundations
Partner / AMRAP 20
10 Burpees
10/8 Cals Bike
10 Ground to Overhead, 75/55/35

Conditioning 
For time / 20 cap
100 WBS
50 Pull-ups
25 T2B
*20 Burpees each break during a set

Competition
21-15-9 for time / 15 cap
Deadlifts 225/155 | 205/135
HSPU
-rest 2 mins
10 Bar Muscle-ups
30 Thrusters, 115/80 | 95/65
__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Run 800m or Row 1000m

No comments:

Post a Comment