Don’t forget this Saturday is our PAWS Rescue Fund Raiser. The WOD will be scalable to ALL fitness levels. Please come out and help support PAWS!!!
WOD:
AMRAP 7
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.
Stamina Training (6:00 – 7:30pm):
Complete the following for time.
Part 1) 50-5/5-50 (down by 5’s, up by 5’s) of => DU’s & air squats
Part 2) 20-2/2-20 (down by 2’s, up by 2’s) of => thrusters (75/55#) & T2B
Part 3) 5-1/1-5 (down by 1’s, up by 1’s) of => squat cleans (75% of 1RM) & ring MU’s
* 60 min time cap
The rep scheme is that you start the first exercise with the highest amount of reps and then do the second exercise starting at the lowest amount of reps. You then decrease the first exercise reps by the prescribed amount and then increase the reps on the second exercise by that same amount. For example on Part 1, you would do 50 DU’s and then do 5 air squats. You then would do 45 DU’s and 10 air squats. This continues until the last round of Part 1 where you do 5 DU’s and then 50 air squats and then are finished with Part 1. This rep scheme is the same for Parts 2&3, just different values.