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WOD:

2 min Wall Squat
1 min Rest
3 Rounds

Rest

Team of two
15 min AMRAP (65# barbell/ 35# barbell)

  • 5 Front Squats
  • 5 Back Squats
  • 5 Good Mornings

 

Skill:

  • Air Squat
  • Push Ups

WOD:

Weighted pull-ups 3-3-2-2-1

Rest

  • 1 min max rep air squats
  • 1 min max rep sit-ups
  • 1 min max rep push-ups
  • 1 min rest

4 Rounds.  1 point for each rep.

 

Skill:

DB Snatch

WOD:

  • Ring Push ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Strict hanging leg raises 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Rest

  • KB Swings (1.5 poods/ 1 pood) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • DB Single arm snatch (35#/20#) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

For time, of course!

 

Skill:

  • Kipping pull ups
  • Butterfly pull ups

WOD:

“Diane”

21, 15, 9 reps of:

  • Deadlifts 225#/150#
  • Handstand Push Ups

 

WOD:

“Tuesday Blend”
For Time:

20 Pull Ups
30 Sprawls
50 Walking lunges
20 HSPU
30 DUs
50 Box Jumps, 20″/16″
20 K2E
30 KB swings, 1.5 pood/ 1 pood
50 Sit-ups
20 Hang squat cleans, 35# DB/ 20# DB
30 Back extensions
50 Wall ball shots, 20#/14#
2 Rope climb ascents (squeeze this in whenever you want.  Strategize.)

 

Skill:

  • Push Jerk
  • Split Jerk

WOD:

500m Row x 3

rest

Every min on the min for 9 min:

  • 3 DB Presses
  • 3 DB PP
  • 3 DB Push Jerks
  • 3 DB Split Jerks

Use maximum weight possible


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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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