WARMUP
Strength every 2 min
Back squats
8@62
8@67
6@76
6@81
Front squats every 2 min
5@70
5@75
5@80
5@80
WOD
Emom
20 min
12/10 cal row
10/8 bike
1 rd Cindy
1 rd Cindy
Cindy
5 strict pull-ups : band
10 push-ups / box if needed
15 air squats
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
