7 Rounds

1 Thruster

30 Double Unders

Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

Thought I'd hate this workout, ended up loving it.

Didn't Rx due to sucking at DUs (still getting there) but I was super-stoked at my Thrusters. Struggled with the first squat clean, Coach Amelia walked me through it and then was able to do the next 7 without any real problem. Very mental day. Think my 1RM may be closer to 200+, but didn't want to add weight mid-workout.

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

I did 20 2/3 rounds of this. This is my most unfavorite nonrunning WOD.

25 Box

50 Jumping pull-ups

25 KBS 28/20kg

50 Deadlift 70/50kg

25 Tuck jumps

50 Sit-ups

25 Push-ups

50 Wall ball 20/14

25 DU

50 Burpee

2min du, 2min rest, 2min 60cm box, 2min rest, 2min du, 2 min rest, 2 min 60cm box.

Deadlift 4-4-4-4

3 rounds

21 SDHP 35/25kg

15 Ring dip

9 Thruster 35/25kg

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@85%, 3×2@90%, 1×3@85% – rest exactly 90 seconds

1b) 4X45 sec. ME Strict HSPU – rest exactly 90 seconds

Amrap 15 of
9 Sdhp 40 kg
12 push ups
15 bj 61 sm

6,4,2,1,1

Front Squat 8 RM