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WOD

Overhead Squat

5×3 @ 80% of 1RM

3 RFT of

  • 18 Calorie Row
  • 12 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 9 Bar Hop Burpees

WOD

Exorcist Stairs Workout!

For Time:

  • Run to Exorcist Stairs
  • Perform 10 Ascents
  • Run back to gym

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.


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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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