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WOD

For time:

  • 50 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 40 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Abmat Sit-ups
  • 40 Russian KB Swings
  • 30 Box Jumps
  • 20 AbMat Sit-ups

then

600 Meter Run

WOD

21-15-9 of

  • Air Squats
  • Ring Rows
  • Push-ups

then

100 Ab-Mat Sit-ups

WOD

15 Minute AMRAP of

  • 10 Hang Squat Cleans (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 8 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • 21 AbMat Sit-ups

 

WOD

10 Minute AMRAP of

  • 15 AbMat Sit-ups
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

Push Press

5-5-5-5-5-5

For time:

  • 30 Power Snatches (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 30 Ab-Mat Sit-ups
  • 30 Bar-Hop Burpees
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Deadlifts (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)

WOD

Buy in: 600 Meter Run

3 RFT of

  • 10 DB Power Snatch (right side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 15 AbMat Sit-ups
  • 10 DB Power Snatch (left side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 15 AbMat Sit-ups

Buy out: 600 Meter Run


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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