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WOD

Back Squat

5×2 @ 85% of 1RM

4 RFT of

  • 20 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#20)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

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

WOD

Back Squat

5×5 @ 80% of 1RM

For Time:

10-9-8-7-6-5-4-3-2-1 of

  • Overhead Squats
  • Hang Power Snatch

Weights: RX: 75#/45#, L2: 65#/35#, L3: 45#/25#

WOD

Back Squat

2-2-2-2-2-2 then 2+ at 50% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

3 RFT of

  • 25 Calorie Row
  • 25 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Squat Clean

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

5 RFT of

  • 5 DB Clean and Jerks (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 DB Walking Lunges (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Meter Farmer’s Carry w/ DB (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

21-15-9-6  of

  • Back Squat (From the floor/ RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Dead-hang Pull-up (L2: Strict Band Pull-ups)

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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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