Winded Wednesday!
Strength: (15:00) BS
Take 90% of your 1RM BS (optional: plus 20# or 10# or no additional weight) and use that number as your base weight to calculate the following:
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible.
Strength MOD:
3 rep heavy BS
Strength Alternative:
12:00 AMRAP!
100 Singles
10 BS #95/65 (DB FS #35/25)
50 Alt. Toe Taps
10 Double Knee Hugs
Met Con:
12:00 AMRAP!
E:
8 Full Snatches
#135/#95
8 Burpee / Box Jump Over’s “30/24
100 M Farmers Carry Run #75/55 DB’s
RX:
8 Burpee / Box Jump Over’s “24/20
8 Power Snatches #115/85
100 M Farmers Carry Run #45/35 DB’s
M/S:
100 M Farmers Carry #35/25 DB’s
8 Power Snatches #95/65 (12 Alt. DB Snatches #35/25)
8 Burpee / Box Jump Over’s (8 Burpee/Alt. Step Up & Overs) “24/20