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CFHQ WOD
AMRAP
20 Min
For Rds
45kg Thruster 5 rep
45kg Hang power Clean 7 reps
45kg SDLHP 10 reps
Record Rds complete and fractions
ENDURANCE WOD
Choose ONE of The Following Sports:
Swim: 2x6 min, Rest 2 min Between intervals
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
STRENGTH WOD
Snatch
80%x1 83%x1 85%x1 87%x1 85%x1 82%x1
C&J
80%x1 83%x1 85%x1 87%x1 85%x182%x1
RDL
60%of back Squat
x7x4
For Time
3Rds
20 Kipping pull up
8 Box jumps 60cm
(Time) For Rds
AMRAP ( As Many Rds as Possible)
“For Rounds” is a method of scoring while increasing work capacity of a couplet or triplet of movements within a set time period.
1 Rds is designated to be a series of exercises of which the reps must be accounted for in sequence before moving on to repeat next round.
For Example
“Cindy”
1 Rd = 5 Chin Ups followed by 10 Push Ups followed by 15 Squats
It does not matter if you are need to break the reps into smaller sets or units to complete the number given, as long as you complete the reps before moving on to the next exercise. You may rest as needed.
20mins For Rds (The Time Factor)
You now have the influence of time placed on the completion of Rds. You may rest as needed but the time will keep on trucking. Creating an Intensity level as you move to finish as many Rds possible in good form; within the allotted time period.
Time for Rds gives you a referable result, if you achieve more Rds for the period on next attempt, then your work capacity and efficiency of movement has increased.
Don’t under estimate Time for Rds, these WODs can be very punishing Work Outs.
So Jump in and enjoy a new method of attrition.
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