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Wednesday, 6/21/17

WOD

Back Squats

5-5-5-5-5-5 then 5+ at 60% of last set of 5

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

12 Minute AMRAP of
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Burpees
Start off with one rep of each movement, increasing by 1 rep in each round that you perform.

WOD

Weighted Push-ups

3-3-3-3-3-3 then 3+ at 50% of last set of 3

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Min EMOM
  • 7 Hang Power Snatch (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • Max Double Unders for Remainder of Minute

Score = Double Unders Completed

WOD

Deadlift

5-5-5-5-5-5 then 5+ at 60% of last set of 5

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

6 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 12 Hollow Rocks
  • 6 Ring Dips (L2: w/Band, L3: Box Dips)

Partner WOD Saturday!

20 Minute AMRAP of

*Partner A does a 100 Meter Farmer’s Carry with 1 DB (30#/20#)
(50 meters right hand,  50 meters left hand 100 M total)
*Partner A hands off DB to Partner B
(the DB must not touch the ground; if the DB touches the ground both partners must  perform 5 burpees)
*Partner B must perform 1 round of
  • 5 One Arm DB Overhead Squats on Right Arm (30#/20#)
  • 5 One Arm DB Overhead Squats on Left Arm
  • 10 Alt DB Snatch (Snatches may touch ground here, but if longer then 3 seconds you must both do 5 burpees )
  • 15 Sit-ups with DB on chest
While 1 partner is moving, the other partner must be resting.  You can break it up any way you choose!

WOD

Front Squat

2-2-2-2-2-2 then 2+ at 60% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15-12-9 of
  • Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar-hop Burpees

WOD

18 Minute AMRAP of
  • 5 Squat Snatches (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)135/95
  • 20 Sit-ups
  • 200 Meter Run

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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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