21 back squats (135/85)
21 sit-ups
12 burpees
15 back squats (135/85)
15 sit-ups
12 burpees
9 back squats (135/85)
9 sit-ups
12 burpees
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Baseline Fitness Level Tests
- 90 seconds max air squats
- 1 min. bicycle kicks
- 2 min. burpees
- Women: 1 min. knees-to-elbow (standing)
- Men: 1 min. push-ups
WOD—your choice:
Cindy – 20 min AMRAP (5 pull-ups, 10 push-ups, 15 squats) … or …
“Benchmark” – 3 RFT: 400m run; 12 deadlifts, 135/95lb; 21 burpees
For time:
250m row
21 power snatches, 75 lb
21 ring push-ups
250m row
15 power snatches, 75 lb
15 ring push-ups
250m row
9 power snatches, 75 lb
9 ring push-ups
Minute one: 1 hang power clean (135/65); 2 push-ups
Minute two: 2 hang power cleans; 4 push-ups
Minute three: 3 hang power cleans; 6 push-ups
etc. until failure to complete reps in the minute
With a continuously running clock perform:
1 Pull-up in the first minute,
2 Pull-ups in the second minute,
3 Pull-ups in the third minute, …
Continuing this for as long as you are able.