Take the Plunge
10 Rounds (New round starts every 3 Min)
12 Calorie Row/200 m run
15 KB Swings @ 2 Pood
20 Situps
(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)
*If you can’t row do a 150m sprint or sumo deadlift high pull substitute.
*Competitor: As prescribed
*Established: 1.5 Pood
*Recruit: 1 Pood
Post your results to comments.
Notes:
Stop set when movement loses explosives or max number of reps is reached.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand Release Push Up
In 15 minutes work up to 3 RM Squat
~Rest 3 min~
1 set – As many reps as possible of squats @ 80% of your 3 RM above
~Rest 3 min~
2 x failure sit-ups
2 x 10 pistols (5 each leg)
15 min AMRAP:
*Competitor: As prescribed
*Established: 95
*Recruit: 75
Post loads and rounds to comments.
Work capacity day! These are not max effort WODs, the purpose is to keep moving around 85-90% effort. Just keep moving.
5 minutes as many rounds as possible:
~5 min rest~
5 minutes as many rounds as possible:
~5 min rest~
5 minutes as many rounds as possible:
~5 min rest~
5 minutes as many rounds as possible:
~3 min rest~
5 minutes as many rounds as possible:
~3 min rest~
5 minutes as many rounds as possible:
*Competitor: As prescribed
*Established: Scaling written in WOD
*Recruit: Scaling written in WOD
Post total rounds to comments.
SPRINT + STRENGTH ENDURANCE
[MAX EFFORT] 400m sprint
Followed by 400m walking lunge
Followed by 100 air squats
