WOD
Teams of 2, AMRAP 25:00:
9 Rope Climbs
40 Clean and Jerks
30 HSPU
40 Power Snatches
76 Double Unders
40 Overhead Squats
1st round every barbell is 95#/65#
2nd round every barbell is 115#/80#
3rd round every barbell is 135#/95#
4th round every barbell is 155#/105#
Mrs. Elda
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2x2 Squat Cleans at 80%
Front Squats
A. 3 reps at 80%
B. 1 rep at 85%
C. 3 reps at 80%
D. 1 rep at 85%
E. 3 reps at 80%
F. 1 rep at 90%
WOD
For Time:
1500m Row
100 Double Unders
50 Wall Balls, 20#/14#
100 Double Unders
1500m Row
WOD
5 Minute Window...
30 Calorie Row + 1 Rounds of Cindy
AMRAP Power Cleans, 155#/105#
-rest 5 mins-
5 Minute Window...
20 Cal Row + 2 Rounds of Cindy
AMRAP Power Cleans, 185#/1353
-5 min rest-
5 Minute Window...
10 Calorie Row + 3 Rounds of Cindy
AMRAP Power Cleans, 225#/155#
denise rosas
