WOD
Bar & Accessory
EMOMx15
A) Bear Complex, 5-4-3-2-1
B) Strict Pull-ups, 5×5
_________________________________________________________________________
Foundations
3 RFT / 15 cap
1 Arm Farmers Carry around the building, 55/35 | 45/25
15 Hand Release Push-ups
30 KBS, 55/35 | 45/25
Conditioning
For time / 15 cap
30 Power Snatch, 75/55 | 65/45
15 Lateral Burpee over Bar
60 Thrusters, 75/55 | 65/45
15 Lateral Burpee over Bar
30 Power Snatch, 75/55 | 65/45
30 Power Snatch, 75/55 | 65/45
15 Lateral Burpee over Bar
60 Thrusters, 75/55 | 65/45
15 Lateral Burpee over Bar
30 Power Snatch, 75/55 | 65/45
Competition
0:00-5 mins
50 Box Jumps, 24/20
Find a heavy Back Squat
-then
5:00-10 mins
50 T2B
Find a heavy Clean & Jerk (any)
-then
10:00-15 mins
50 GHD Sit ups
Find a heavy Deadlift
50 Box Jumps, 24/20
Find a heavy Back Squat
-then
5:00-10 mins
50 T2B
Find a heavy Clean & Jerk (any)
-then
10:00-15 mins
50 GHD Sit ups
Find a heavy Deadlift
*score = total of 3 lifts
*Cool Down
Rest 1 min after WOD
-then
AMRAP 1 min – Clean & Jerk 95/65 | 75/55
-then
AMRAP 1 min – Clean & Jerk 95/65 | 75/55