Sunday, September 18, 2016

2016-09-19 WOD

Flash Cycle Test Week

Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
*No more than 3 failed attempts.


"Frantic" [RX]
9-15-21 reps for time of:
    Thruster (95/65#)
    Pull Up
*3 burpee penalty anytime you break on either movement mid-round. Time Cap of 15 minutes.


COMPETITORS

"Frantic" [Comp]
9-15-21 reps for time of:
...Thruster (115/75#)
...Chest to Bar Pull Up
*3 lateral burpees anytime you break on the thruster. 3 burpees to target anytime you break on the pull ups. Time cap of 15 minutes.


"Phoenix"
For Total Reps:
...Assault Bike Tabata
...Rest 4 Minutes
...Assault Bike Tabata
*Score is total reps after both tabatas. Record individual tabata scores in the comments.

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