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Wednesday, 6/14/17

WOD

Weighted Pull-up

1-1-1-1-1-1 then 1+ at 50% of last set of 1

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

6 RFT of
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 30 Double Unders (L2: 15 DUs, L3: 60 Singles)

WOD

5 RFT of

  • 500 Meter Row
  • 10 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

WOD

Hang Squat Cleans

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!)

12 Minute AMRAP of
  • 1 Squat Clean (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 AbMat Sit-ups
  • 200 Meter Run

WOD

“Bradshaw”

10 RFT of

  • 3 Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
  • 6 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 12 Pull-Ups (L2/L3: Strict Band Pull-ups)
  • 24 Double-Unders (L2: 12 Double Unders, L3: 48 Singles)

 

WOD

Back Squat

2-2-2-2-2-2 then 2+ at 50% of last set of 2

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

3 RFT of

  • 25 Calorie Row
  • 25 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

7 RFT of

  • 11 Burpees
  • 11 Ring Rows
  • 11 Jumping Lunges
  • 11 AbMat Sit-ups

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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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