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WOD

Romanian Deadlifts – 3×8 (Same Weight for all 3 sets)
12 Minute EMOM:
  • 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Abmat Sit-ups for the remainder of the minute
(Score = # of Sit-ups)

WOD

Deadlift – 5×5 (Same Weight for all 5 sets – 75% if 1RM is known)
*NO TOUCH AND GO*

7 Rounds for time:

  • 5 Power Cleans (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • 10 Burpees
  • 15 Abmat 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

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

WOD

Squat Clean
3-3-3-2-2-1

12 Minute EMOM of

  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Max AbMat Sit-ups for the remainder of the minute.

Score = AbMat Sit-ups

WOD

Overhead Squat
2-2-2-2-2-2

4 RFT of

  • 4 Bar Muscle-up (L2: 4 C2B Pull-ups/4 Deficit Push-ups,  L3: 12 Strict Band Pull-ups)
  • 25 Double Unders (L2: 15 DUs, L3: 75 Singles)
  • 10 Overhead Squats (RX: 115#/80#, L2:95#/65#, L3: 75#/45#)
  • 25 AbMat Sit-ups

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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