WOD for 2/26/17


A. EMOM 12
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds

B. AMRAP 5:
21-15-9
– Kettlebell Swings (70/53)
– Front Squat (135/95)(155/105)
– Cal Bike or Row (15-10-5)

**Rest 5:00**

C. AMRAP 5:
21-15-9
– Kettlebell Swings (70/53)
– Front Squat (115/80)(135/95)
– Cal Bike or Row (15-10-5)

Choosing a weight on the kettlebell that athlete knows for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. If on a Rower or an Assault Bike, complete 15-10-5 calories

Additional Conditioning:
1. Pause Front Squat
– Build to a Heavy Single

Olympic Lifts