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WOD

For time:

  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Air Squats
  • 25 Pull-ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull-ups
  • 15 Box Jumps
  • 15 Air Squats

WOD

Clean Pulls

4×5 @ 110% of 1RM

4 RFT of

  • 6 Turkish Get-Ups (3 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 12 Sit-ups
  • 24 Air Squats

WOD

20 Minute AMRAP:

  • 5 Handstand push-ups (L2: w/pad, L3: Seated DB Strict Press)
  • 10 Sit-ups
  • 15 Push-ups
  • 20 Air Squats

WOD

Back Squat

5×5 @ 70% of 1RM

3 RFT of

  • 25 Calorie Row
  • 5 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Hand Release Push-ups
  • 15 Air Squats

WOD

Push Jerk

5×3 @ 80% of 1RM

15 Minute AMRAP of

  • 30 Air Squats
  • 20 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Back Squat

3×10 @ 65% of 1RM

“Cindy”

20 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push-ups
  • 15 Air Squats

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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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