WOD for Thursday, 8/20/15:
EMOM for 18:
ODD: 3 back squats w/3 second pause (75%)
EVEN: 30 double-unders
EMOM for 18:
ODD: 3 back squats w/3 second pause (75%)
EVEN: 30 double-unders
5 rounds:
10 burpees over the bar
10 power snatches (135#/95#)
3 rounds:
15 thrusters (115#/75#)
20 chest to bar pull-ups
400m run
“Nate”
AMRAP for 20 minutes:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70#/53#)
4 rounds:
AMRAP for 2:00
row for calories
AMRAP for 2:00
toes to bar
AMRAP for 2:00
push-ups
rest 2 minutes
*decrease each interval by :30
Find your 1RM push press
then…
3×10 push press (70%)*
*1 ME hip extension hold after each set (45#/25#)