Pick a previously done WOD from your journal and set a PR.
WOD
“Eight Days A Week”
Eight rounds for time of:
– 10 Burpees
– 15 Jumping alternating lunges
– 20 Double-unders
– 100m SPRINT
* Rest 90 seconds
Technique: squat snatch
then…
In 10 minutes work up to a heavy squat snatch
then…
For time:
– 30 Power Snatches (95/65 advanced, 75/50 intermediate)
– 20 Burpee V-ups
– 10 Toes to Bar (Knees to Elbows for intermediate)
Rest 2 minutes
– 10 Toes to Bar
– 20 Burpee V-ups
– 30 Power Snatches
15 minutes of goal/skill work
OR
Press 5×5
then…
“The Heartbreaker”
3 rounds for time of:
– 30 abmat situps
– 20 kettlebell swings (53/35lbs)
– 10 box jumps (30/24″)
– 400m run
Skill: Clean and Jerk
then…
For time:
8 Clean and Jerks (155/105)
1 round of Cindy
6 Clean and Jerks
2 rounds of Cindy
4 Clean and Jerks
3 rounds of Cindy
2 Clean and Jerks
4 rounds of Cindy
Cindy = 5 pull ups 10 Push Ups 15 squats
for time:
70 walking lunges
60 push press (75/45)
50 sumo deadlift high pull (75/45)
40 ball slams (20/15)
30 pull ups
20 HR pushups
10 burpees
3 rounds for time:
– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders
*Take off floor and jerk to back if able. If not, take off rack.
then…
Afterparty: The Ab-Wheel
Deadlift 1RM
then…
Complete as many rounds as possible in 12 minutes of:
– 5 deadifts (M:225#/W:155#)
– 7 bar facing burpees
– 9 toes-2-bar
– 100m run