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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

WOD

For time:

7 Rounds of

  • 9 Push Jerks (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 16 Back Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Then

100 AbMat Sit-Ups

WOD

Deadlift

5×5 @ 80% of 1RM

3 RFT of

  • 11 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 11 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 11 AbMat Sit-ups

WOD

Hang Squat Cleans

3-3-3-3-3-3 then 3+ at 50% of last set of 3*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

12 Minute AMRAP of
  • 1 Squat Clean (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 AbMat Sit-ups
  • 200 Meter Run

WOD

7 RFT of

  • 11 Burpees
  • 11 Ring Rows
  • 11 Jumping Lunges
  • 11 AbMat Sit-ups

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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