WOD
“Savage Love”
50 Back Squats
40 Power Cleans
300 Meter Run
Rest 3 Minutes
40 Back Squats
30 Power Cleans
200 Meter Run
40 Power Cleans
300 Meter Run
Rest 3 Minutes
40 Back Squats
30 Power Cleans
200 Meter Run
Rest 3 Minutes
30 Back Squats
20 Power Cleans
100 Meter Run
30 Back Squats
20 Power Cleans
100 Meter Run
Barbell: 115/75#
40 Back Squats
30 Power Cleans
300 Meter Run
Rest 3 Minutes
30 Back Squats
20 Power Cleans
200 Meter Run
30 Power Cleans
300 Meter Run
Rest 3 Minutes
30 Back Squats
20 Power Cleans
200 Meter Run
Rest 3 Minutes
20 Back Squats
10 Power Cleans
100 Meter Run
20 Back Squats
10 Power Cleans
100 Meter Run
Barbell: 95/65#
25 Back Squats
20 Power Cleans
300 Meter Run
Rest 3 Minutes
20 Back Squats1
20 Power Cleans
300 Meter Run
Rest 3 Minutes
20 Back Squats1
15 Power Cleans
200 Meter Run
200 Meter Run
Rest 3 Minutes
15 Back Squats
10 Power Cleans
100 Meter Run
10 Power Cleans
100 Meter Run
Barbell: 75/55#
WOD GUIDANCE & GOALS
Choose a weight for the back squats and cleans that you can squat for 25 unbroken reps and clean for 15 unbroken reps, if you were fresh! Do squats unbroken or in two sets. Do the power cleans in sets of 10 reps. Run is all out! Target 8 minutes, 6 minutes, and 4 minutes.
Post Intervals to Comments.
HOME WOD
50-40-30-20-10
Jumping Lunge
Sit to Stand
*200 Meter Run between rounds
ENDURANCE
Rest
MAx 8:34, 7:30, 4:26
actually wasn’t MAx bc I did the MCx rep scheme
26:16 MCx rep scheme @65#
7:12/6:05/3:46 MCx
6:35/5:33/4:01 – MCx, 55#
HOME mod:
15:20 @ 50# DB deadlift, 35# DB hang clean, row
My knee was feeling weird so didn’t want to squat/bend too much
7:50/6:00/3:47
MCx rep scheme / MVx weight; squats to bench
40 – 30 – 20 Back Squats 75#
30 – 20 – 10 Power Cleans first round then 65#
8:00, 6:30, 4:30
Mv modified- 200/100/50 m (toe), 25 # ( back) 3:34/2:25/1:47
7:36 / 6:51 / 4:22
mcx reps
max weight
MAx reps but 55#, and did stairs 6/4/2 flts
11:20, 6:43, 3:56
6:07/5:06/3:34 MAx ski erg
MAx 65# 5:45/5:15/5:00
MAx reps with 55# 6:48/6:26/3:07
Not sure what happened in the second round 🤷♀️
6:42 / 6:11 / 5:42
MC – 65#
55# 5:45, 4:??, 3:4?
8:58, 6 flights of stairs/7 minutes, 4 FOS/ 4:56, 2 FOS
75# Mcx reps
7:40/6:12/4:28 MCx reps, MAx weight