Strength:
“Bench Press:
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
% is Based on 1RM Bench Press
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 8+ Reps (15 Rep Cap)
WOD:
“Double Agent”
4 Sets: For Time
16-14-12-10 Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
–
Level 2:
4 Sets: For Time
16-14-12-10 Toes to Target
18 Crossovers or 36 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
–
Level 1:
4 Sets: For Time
16-14-12-10 Kipping Knee Raises
48 Single Unders
16-14-12-10 Alt Dumbbell Hang Snatch
Rest 1:00 b/t sets
Dumbbell: 25/15lb, 12/7kg
–
Masters 55+:
4 Sets: For Time
14-12-10-8 Toes to Bar
18 Crossovers or 36 Double Unders
14-12-10-8 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 30/20lb, 14/9kg
–
Competitor:
4 Sets: For Time
16-14-12-10 Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 70/50lb, 32/22.5kg
–
Travel / Hotel:
4 Sets: For Time
16-14-12-10 Strict Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg