STRENGTH
Front Squat 5-5-5
Find Max Pullups
Find Max Pushups
WOD (A)
10min Amrap
20 Sit Ups
30 Squats
40 Double
Unders
3min Transition
WOD (B)
On the min for 10mins alternate
Pushups @60% of Max
Pushups @60% of Max
Scoring- WOD A reps + WOD B reps
* Athlete A starts WOD A whilst Athlete B starts WOD B. Athletes make a transition to the next WOD.
Strength: FS@90,110,110kg
ReplyDeleteWOD A 3rnds+37
WOD B PU - 12, push ups 10
Mel R
ReplyDeleteStrength 55 kg, 60kg(f), 55kg was happy with this as my old 1 max was 50
Wod A 3 rounds plus 28
Wod B pushups were at 6 and pull ups were at 4
Worked on squat depth and keeping knees out on squats