Strength: Squat – Calculate from your last maximal set of 3. 8 reps@75% 5 reps@85% 1 rep@90% 1 rep@95% Rest at least 2 minutes between sets. Then, 4 rounds for time of: Run 200m 20 Pull-ups [...]
Today’s WOD is an untimed barbell complex. Perform 7 rounds of this complex, increasing in weight each time and resting as much as you want between rounds. Once you pick up the barbell you [...]
Strength: 20 minutes to establish a 1-rep max Snatch Then, 12 minute AMRAP of: 3 Snatch (at 80% of your max) 6 Push-ups 9 Squats 2nd WOD out of her Elements class and she snatched 90#/40K, way to [...]
As a team at the same time, perform each AMRAP with a 1-minute break between each. Rounds are added up in the end as a team for a total score. 8 min AMRAP of: “Cindy” 5 Pull-ups 10 [...]
For time: 50 Double-under 7 Curtis P* (95/65lb) Run 800m 5 Curtis P 50 Double-under 3 Curtis P Run 800m * Curtis P = Power clean, place bar in front rack, lunge left, lunge right, push-press
Strength: Squat – work to a heavy set of 5 Then, 5 rounds for time of: 3 Rope climb 9 Wall ball (20/14lb) 12 SDHP with KB (24/16k – with opportunity to upgrade)
