Enjoyed learning from one of the best this weekend. Thanks Ursula!
WOD
1) Dumbbell Bench Press 5×4-6
Rest 30 seconds
5×60 seconds of Double-Unders
Rest two minutes
2) 10 minute AMRAP of:
5 Renegade Rows
10 Chest-to-Bar Pull-Ups
10 Over the Box Jumps (24/20)
COMP
1) Every two minutes, for 10 minutes (5 sets):
Front Squat x1@95+%
2) Clean & Jerk, every minute, on the minute, for 12 minutes:
Follow these percentages by minute:
50, 55, 60, 65, 70, 75, 80, 83, 85, 88, 90, 90+
If you make a lift go forward one load, if you miss go back one load. Like board game, you have to make it to advance. You will only make it to the 90+ if you make the first 11 lifts.
3) For time (10 min cap):
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
Rest 10-15 minutes, then…
4) For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders
No time cap because you need the volume and DU work, but this should be a 8-12 minute effort. Keep the intensity up!