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WOD 08.11.17

By Ruth | In Uncategorized | on August 11, 2017

A
Power Clean + Push Jerk + Clean + Jerk 1-1-1
Back Squat 5@70-75%, 3@80-85%, 1+@90%

3 Rounds for Time:
15 GHD Sit Ups
10 Kettlebell OH Walking Lunges (53/25)

Rest 2 min

3 Rounds For Time:
8 Bar Muscle Ups
12 Alternating Pistols

Rest 2 min

3 Rounds for Time:
15 Strict Ring Dips
Row 20 calories

B
Snatch + OHS  3 x (1+2)

2 minute stations
Bench Press (155/103)*
Double Unders
Ground to Overheads (155/103)
Pistols

*pick a weight you can link 8-10 when you are fresh

C
Snatch Push Jerk + Hang Power Snatch  3x(2+2)

Complete Work Any Which Way For Time:
Bike 2 miles
100 Walking Lunges
80 1-arm KB Push Presses (53/35)
60 Pull Ups

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