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Tuesday, 8/15/17

WOD

5 RFT of

  • 30 Calorie Row
  • 10 Ring Rows
  • 6 Pistols (L2: to Medball, L3: Box Pistols)

WOD

Deadlift

5×5 @ 80% of 1RM

3 RFT of

  • 11 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 11 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 11 AbMat Sit-ups

WOD

For Time:

  • 21 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 400 Meter Run
  • 15 Thrusters
  • 200 Meter Run
  • 9 Thrusters
  • 400 Meter Run
  • 6 Thrusters
  • 200 Meter Run
  • 3 Thrusters

WOD

Front Squat

4-4-4-4-4

3 RFT of

  • 15 Bar Facing Burpees
  • 15 Shoulder-to-Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

For Time:

500 Meter Row

then

“DT”

5 Rounds of

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Weights = Competition: 155#/115#, RX: 135#/95#, L2: 115#/80# L3: 95#/65#)

then

500 Meter Row

WOD

Squat Snatch

6×2 @ 65%

4 RFT of

  • 20 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 50 Double Unders (L2: 25 DUs, L3: 100 Single Unders)

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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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