Skill/Strength
4 x Buckles Complex
*6 reps Dead Lift, then 6 x Power Clean, then 6 x Push Jerk,
then 6 x Back Squat = 1 set. Do one set at 75-85-95-105/55-65-75-85
WOD
AMRAP 30 Minutes:
Team of two
Partner 1: Row 500 M
Partner 2: 3 rounds of (5 pull-ups, 10 push-ups, 15 squats), then max Backsquats 95/75#
Partner 2: 3 rounds of (5 pull-ups, 10 push-ups, 15 squats), then max Backsquats 95/75#
When partner 1 finishes, he switches with Partner 2. Only
the Backsquats count for scoring purposes. Final Score is the number of Backsquats
performed before other partner finishes row and over the 30 minute
period. You must finish full three rounds of Cindy before being allowed
to start the Backsquats
The concept is to row fast so that you limit your partner’s
ability to get a large number of Backsquats. Partner doing Cindy and Backsquats
must focus hard to get through Cindy and then capitalize on the Backsquat
repetition.
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