WOD NOTES
Building endurance with these increasing intervals.
This workout will give you 3 attempts to complete it.
Each interval increases in length.
Start each interval back at the beginning.
Fitness
3 minute AMRAP
20 calorie Row
20 Wall balls
30 Ab mat sit ups
30 KB swings
20 Burpees
30 DB Snatches
Rest 3 minutes
6 minute AMRAP
Rest 3 minutes
9 minute AMRAP
Performance
3 minute clock
20 calorie Row
30 Wall balls 20/14
20 T2B
30 KB swings 24/20
20 Burpees
30 DB Snatches 60/40
Rest 3 minutes
6 minute AMRAP
Rest 3 minutes
9 minute AMRAP
Sport
5-5-5-5
Snatch grip sotts press
Snatch Every 90 seconds x 10
3 x 2 @77.5%
4 x 1 @80%
3 x 1 @82.5%
Sumo Deadlift
Find 5 RM
Then….
3 sets of 5 @85% of today’s #
