August 23, 2013
1) Test:
Front Squat 1 RM
Set 1: 50%
Set 2: 75%
Set 3: 85 – 90%
Set 4: 95 – 100%+
Set 5 (if needed): Test 1RM
Set 6 (if needed): Test 1RM
2) AMANDA (15 min. time cap)
9 – 7 – 5
Muscle Up
Snatch (full) )135/95lb
If you don’t have muscle ups, complete the following for time:
30 bar facing burpees, then
30 snatch (power or full) (135/85lb)
1) Test: Front Squat 1RM – 275lbs and Failed on 285lbs
2) Lovely Amanda: 13:56 AWESOME FUN!
Front squat 1-RM: 170 lbs
Amanda scaled @ 75lbs: 12:50
Front Squat: Failed at 195; got 190# – PR
Burpee/Snatch WOD: 10:14 RX
Front Squat – 320 (5# PR)
Amanda – 9:02 (15 seconds slower than last time)
Pretty sure this is my favorite girl benchmark Wod, even though my time on it is not very good.