Week 1 Press: 45/10, 55/10 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) RDL (5x5) @ 60% B/S 3RM BB BOR (5x5) Heavy
Week 1 C&J: 45/5, 55/5 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) 500m C2, 40 A/S, 30 Butterfly Crunch, 20 Pull Up, 10 Burpee Repeat in opposite order: 10 Burpee, 20 Pull Up, 30...40...500...
Week 1 F/S: 45/10, 55/10 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) 21-15-9 HPC & BB Burpee
Week 1 P/S: 45/5, 55/5 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) 4 RFT: 200m Run, 15 MBS, 10 Pull Up, 5 Burpee
Week 1 B/P: 45/10, 55/10 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) 5 RFT: 20 D/L (135/83) & 20 Ab Mat Crunch
If you have been here (consistently) & making your lifts the last three weeks... Add 10# to your 3RM F/S Also, your MyWOD should not be set to "round to the nearest 5" There was a decent amount of confusion last cycle. These six week cycles are broken into (2) three week cycles. Make the changes in your devices, save them, and use these new numbers for second three week cycle.
week 3 C&J: 55/5, 65/5 (3x), 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) P1/P2 Partner "Cindy"...P1 does a full round P2 rests, switch roles
week 3 F/S: 55/10, 65/10 (3x), 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) AMRAP/4: 8 WB & 12 MBS (1:00 Recovery) Repeat for total of (3) AMRAPs
week 3 P/S: 55/5, 65/5 (3x), 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) 5 RFT: 200m C2 & 10 Burpee over C2
week 3 B/P: 55/10, 65/10 (3x), 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) 21-15-9 For Time: AKBS & C2BPU
All y'all will be competing for space at 8a or 9a today week 3 Press: 55/10, 65/10 (3x), 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10) 5 RFT: 5 P/C & 5 BMU
Mon 09/04/17 Coach Jill will be here 8a & 9a
week 2 F/S: BB/10, 50/10, 60/10 (3x), 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) Busting out the: Prowlers, FW, Sandbags, Yokes...
week 2 P/S: BB/5, 50/5, 60/5 (3x), 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) (A) EMOM/6: 3 P/C, 3 F/S, 3 Jerks (Heavy) (B) 9:00 (Ascending/3): 3 Clusters (95/63), 3 TTB, 6 Clusters, 6 TTB...9...
