Strength: Your choice (men only)
Endurance
15 rounds: Shuttle sprint every 30 seconds, width of gym and back.
Try as hard as possible to avoid slowing down.
Record fastest time and slowest time.
Skill work: Double-unders
WOD: AMRAP in 15 minutes: (12 minutes for men)
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Alternate WOD: 3/4 Cindy
AMRAP in 15 min: (12 minutes for men)
5 pull-ups
10 push-ups
15 squats
« 11/10 Men Quick Heavy »
Strength: Bench press – 115 lbs (3×5)
WOD: 6 rounds (cindy)
WOD: 17 rounds (Cindy)
My slowest time for the shuttle runs was 7 seconds and my fastest was 6 seconds.
I did AMRAP in 15 minutes:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
I was able to complete 5 rounds.
Slowest time for the shuttle run was 8 seconds, fastest was 7.
I completed 4 rounds of AMRAP in 15 minutes:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
I did the alternate WOD and I did 9 and a half rounds.