“AMANDA”
Complete For Time
9-7-5
Ring Muscle Ups
Snatch (135/95)
Rest 3 Minutes
300 Double Unders For Time (400 Single Unders) Every minute, 2 Power Snatch with your Amanda WOD weight.
10 Minute Time Cap on the Double Unders.
Scaling Options:
Option 1
9-7-5
Bar Muscle Ups
Snatch (135/95)
Option 2
15-13-11
Chest To Bar Pull Ups
Snatch (95/65)
Option 3
15-13-11
Pull Ups
Snatch (95/65)
For today, we are going with 3 Options to the RX Amanda WOD. This is a benchmark WOD that we will see again down the road, so this is something we want you to complete at the level you are today with these movements. When we do this one again, we will want you to do it the same way you do it today so we have a way to track your progress.
This WOD is meant to be a sprint, so pick movements and weights you can do at high intensity. You should be thinking about a weight you can do the set of 9 and 7 in two sets, and the set of 5 unbroken if fresh. Gymnastics movements should also be done in three sets max on the set of 9 and 7 and two sets for the round of 5 for the MU variations. Band as necessary to accomplish the same breaks on the C2B and Pull ups.