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Thursday WOD 27-10-16

October 26th, 2016

Thursday WOD 27-10-16

1. Conditioning
“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/155#)
6 Jerks (135/95##)
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Thank you: http://www.builtbybergeron.com/comptrain-programming/102516

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