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WOD

6 RFT

  • 5 Back Squats (RX: 185#/135#, L2: 135#/95#, L3: 95#/65#)
  • 9 Hand Release Push-ups
  • 250 Meter Row

*Back Squat weight must be cleaned from the floor, not set-up from the rack.*

WOD

Back Squat
10-10-10

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

5-5-3-3-2

3 RFT of

  • Run 6 Laps Around Courtyard
  • 10 Hand Release Push-ups
  • 15 Air Squats

WOD

Back Squat

50 Reps within 3 Sets

9 Minute AMRAP of:

  • 25 Double Unders (L2/L3: 75 Singles)
  • 9 Power Snatch (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)

WOD

Pause Back Squat
5-4-3-2-2-1-1-1

‘Grace’
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Back Squat

3-3-3-3-3

“Isabel”

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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