Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).
WOD
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Strength
Barbell Cycling - Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
Stamina Squats
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.
WOD
"Scarface"
5 Rounds For Time:
8 Power Snatches 115#/85#
8 Bar-Facing Burpees
Strength
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.
WOD
"2k Row"
For Time:
2,000 Meter Row
Strength
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 60% of 3-Rep Back Squat on *both* lifts.
WOD
”Elizabeth”
For Time
21-15-9:
Squat Cleans 135#/95#
Ring Dips
