Fitness is in red, Performance is blue, Extra Credit is in orange.
Strength: Every two minutes, for eight minutes: Set 1: 5 reps @ 70% Set 2: 3 reps @ 80% Set 3: 1 rep @ 90% Set 4: max reps @ 75%
WOD: Four rounds for time of:
-10 Front Squats, 135 lbs/ 95lbs (55% 1RM)
-10 Pull Ups -10 Push Press 95/65
Strength: A) Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
B) Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%
WOD: Every four minutes, for 16 minutes (4 sets) of:
-Row 500 Meters (ladies – 400 Meters)
-15 Chest-to-Bar Pull-Ups
-10 Push Press 95/65, 135/95, 155/105
Scale as needed…you should have at least 30 seconds of rest before you start your next set.
Extra Credit: “Iron Scap”