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WOD

Strict Press

5×5 @ 80% of 1RM

4 RFT of

  • 10 L Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push Jerks (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 20 AbMat Sit-ups

WOD

14 Minute AMRAP of

  • 10 DB Deadlifts
  • 5 DB Burpees
  • 10 DB Front Squats

Dumbbell weights = RX: 45#/30#, L2: 35#, 20#, L3: 25#/15#

WOD

Clean and Jerk

5×2 @ 85% of 1 RM

15 Minute EMOM of

  • 5 Burpees
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • Max V-Ups for remainder of the minute

Score =  total number of V-Ups performed.

Partner WOD Saturday!

34 Minute AMRAP of

  • 100 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 800 Meter Run
  • 100 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 800 Meter Run
  • 200 Double Unders (L2: 100 Double Unders, L3: 400 Single Unders)
  • 800 Meter Run

Partition as needed except on double unders. Must be split in half.

Make sure to bring lots of water folks! It’s going to be a hot day tomorrow.

WOD

Front Squat

5×3 @ 80% of 1RM

“Jackie”

For Time:

  • 1000 Meter Row
  • 50 Thrusters (45#/25#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

WOD

Ring Muscle-up Practice

1-1-1-1-1-1

3 RFT of

  • 400 Meter Run
  • 2 Ring Muscle-ups (L2: 4 C2B Pull-ups/4 Ring Dips, L3: 4 Strict Band Pull-ups/4 Box Dips)
  • 8 Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 200 Meter Run
  • 2 Ring Muscle-ups (L2: 8 C2B Pull-ups/8 Ring Dips, L3: 8 Strict Band Pull-ups/8 Box Dips)
  • 16 AbMat Sit-ups

1 2 3 4 306
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Today’s WOD

  • Wednesday, 7/26/17

    WOD Strict Press 5×5 @ 80% of 1RM 4 RFT of 10 L Pull-ups (L2: Strict Band Pull-ups) 10 Push Jerks (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#) 20 AbMat Sit-ups
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