Feb 12, 2018

 

a) WARM UP:

3 Rounds

b) STRENGTH:

  • Establish 5RM Deadlift (15 mins)
c) Specific Warm up

  • Double Unders – 20 Double Unders
  • Thrusters – 10 Empty bar, 5 with starting weight
  • Burpee Box Jump Overs – 4 Burpee Box Jump Overs

WOD:

Part 1 – As Many Reps as Possible in 5 Minutes:

Buy In: 100 Double Unders

  • 12 Thrusters (75/55, 95/65, 115/80)
  • 4 Burpee Box Jumps Overs 24/20

Rest 5 Minutes

Part 2 – As Many Reps as Possible in 5 Minutes:

Buy In: 100 Double Unders

  • 10 Thrusters (95/65, 115/80, 135/95)
  • 4 Burpee Box Jump Overs 24/20

Rest 5 Minutes

Part 3 – As Many Reps as Possible in 5 Minutes:

Buy In: 100 double unders

  • 8 Thrusters (115/80, 135/95, 155/80)
  • 4 Burpee Box Jump Overs 24/20

 

Extra:

8 Rounds not for time:

  • 1 Muscle up + 3 Strict dips
Posted in WOD