"Cindy" Benchmark Sista

SWOD:

Turkish Get up fun!

Find your max, DB, Barbell, KB, Kristen Brookshire, Sonya, Jase, etc. 

WOD:

20 min AMRAP

5 pull ups

10 push ups

15 squats

ADVANCED, adapted from THE OUTLAW WAY:

BBG

  1. 12 minutes to find a heavy (for the day) Triple Snatch from top of knee.
  2. 12 minutes to find a heavy (for the day) Double Clean & Jerk from top of knee.

Strength

1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

-the doll