WOD
Barwork & Accessory
A) 3 Position Squat Snatch (floor, knees, pockets), 1-1-1-1-1
B) GHD Sit-ups, 5×5-10
C) Mobility, 5×2 mins
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Foundations
For time / 20 cap
50 Goblet Squats, 70/55
40 Sit ups
30 KB Deadlifts, 70/55
20 Burpees
10 GHD Sit ups
20 Burpees
30 KB Deadlifts, 70/55
40 Reverse Hypers
50 Goblet Squats, 70/55
50 Goblet Squats, 70/55
40 Sit ups
30 KB Deadlifts, 70/55
20 Burpees
10 GHD Sit ups
20 Burpees
30 KB Deadlifts, 70/55
40 Reverse Hypers
50 Goblet Squats, 70/55
Conditioning
Partner WOD / 1 works, 1 rests
Tabata Bike – calories
-rest 1 min
AMRAP 3 – Double-unders
AMRAP 3 – Burpees
AMRAP 3 – HSPU
-rest 1 min
Tabata Bike – calories
Tabata Bike – calories
-rest 1 min
AMRAP 3 – Double-unders
AMRAP 3 – Burpees
AMRAP 3 – HSPU
-rest 1 min
Tabata Bike – calories
Competition
For time / 20 cap
30 Body Weight Deads
20 T2B
30 Body Weight Cleans
20 T2B
30 Body Weight Front Squats
20 T2B
30 Body Weight Deads
20 T2B
30 Body Weight Cleans
20 T2B
30 Body Weight Front Squats
20 T2B
*Cool Down
Rest 1 minute following the workout
-then
For time: Run 800m
-then
For time: Run 800m