Intervals for Watts
Targeted 200+ each interval (1:40 work/20 sec rest) for 5 rounds

Results (average Watts):
1) 302 spm = 32
2) 262 spm = 29
3) 274 spm = 30
4) 274 spm = 30
5) 312 spm = 25

Total avg=284 watts

This felt very much like a 10 min amrap. Horrible...

Love a Monday morning workout
Warm up
400m
2x lengths of floor Samson Lunge
2x lenghts of floor Inchworm

a. 3 x 5 Front Squat
65kg - 70kg - 75kg

b. 800m
21 x Clean & Jerk @ 40kg
800m

c. 50 x leg raises
I don't leave sweat angels, I leave puddles.

Snatch 30 x 35kg
30 x 61kg

I got through the first 30 pretty much trouble free.
But going from 35kg to 61kg is too big of a jump for me.
I need to strenghten my snatch.

Three rounds for quality of:
3 wall-climbs
10 chest-to-bar pull-ups
10 V-ups

1-1-1-1-1 deadlift - 300 lbs

then…

18-15-12-9-6-3
deadlifts @ bodyweight - 165 lbs
box jumps (24/20)

Strength:
Shoulder Press 15 reps 65lbs, 12 reps 95lbs, 70%/80%/90%

WOD:
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under

Post:
2 Sets of 10 Straight Leg Deadlift

5 x 10 Backsquat

70/90/100/110/pass

Amrap 8 mins
15 wall balls
15 OHS @40/30

3 1/2 rounds ish

7 rounds for time of:

7 push press
7 back squat
7 burpees
7 wipers
7 db snatch
7 kb swings
7 jumping pull-ups

Written by my friend, client, protégée Barb! Great WOD, Barbie!!

3 x 5 press - 115 lbs

then….

10 hanging power cleans @ 100%
8 push press

3 rounds

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell lunges (95/65)
Bar-facing burpees

30 double-unders after the sets of 8, 5, 2 burpees