WOD
STRENGTH
Press
5×5, across
75-80%
FOR REPS
AMRAP 8
12 Russian KB Swings
200 Meter Run
AMRAP 8
12 Russian KB Swings
200 Meter Run
Weight: 70/53
STRENGTH
Press
5×5, across
75-80%
FOR REPS
AMRAP 8
12 Russian KB Swings
200 Meter Run
AMRAP 8
12 Russian KB Swings
200 Meter Run
Weight: 53/35
STRENGTH
Press
5×5, across
75-80%
FOR REPS
AMRAP 8
12 Russian KB Swings
100 Meter Run
AMRAP 8
12 Russian KB Swings
100 Meter Run
Weight: 35/26
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 7.5-8/10 effort for your strict press working sets. Remember to keep your legs locked! Then for the metcon, choose a heavier kettlebell for the eye-height swings, and push your pace on the 200’s (:45-:60.) Target 5 rounds.
Post Weight + Rounds to Comments. Compare Scores HERE.
HOME WOD
AMRAP 16
12 Burpees
200 Meter Run
12 Burpees
200 Meter Run
ENDURANCE
8x400m, rest :60
55# 1×5, 3×4
Almost 4 rounds, 44#
Press – 120#
165#
4 rounds
105#
4+12 mcx
125# / 4+12 MCx
1 Rx WW
60# across; 4 rounds 53#KB 15 cal bike masked
115# — 4+87 mcx
95# (first round at 90#)
4 MCx
60#
4+12 Mcx
75# (80 for 3 rnds couldn’t get 5th up in 4th)
5+12 mcx
75#
4+7 mcx
105#
5+2 #70/250 M row
65#
4+12 MAx
75#
5 Rounds MAx