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WOD

Back Squat
1-1-1-1-1-1

5 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 185#/135#, L2: 135#/95#, L3: 95#/65#)

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

Back Squat
3×10 @ 65% of 1RM

18 Minute AMRAP of

  • 2 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 2 Front Rack Lunges (Rx:115#/75#, L2:95#/65#, L3:75#/45#)

Reps increase by 2 every round (2,4,6,8 etc.)

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

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

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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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