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WOD

Push Jerk

5×2 @ 80% of 1RM

21-18-15-12-9 of

  • Back Squat / from the ground (RX: 155#/105#, L2: 135#/95#, L3: 115#/80#)
  • Hand Release Push-ups

WOD

Back Squat

5×6 @ 70% of 1RM

3 RFT of

  • 25 DB Push Press
  • 25 DB Deadlifts
  • 25 DB Front Squats

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#

WOD

For Time:

500 Meter Row

then

“DT”

5 Rounds of

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Weights = Competition: 155#/115#, RX: 135#/95#, L2: 115#/80# L3: 95#/65#)

then

500 Meter Row

WOD

Back Squats

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

12 Minute AMRAP of
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Burpees
Start off with one rep of each movement, increasing by 1 rep in each round that you perform.

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

WOD

Back Squats

2-2-2-2-2 then 2+ at 60% of last set of 2

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

12 Minute AMRAP of

  • 8 Calorie Row
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 Walking Lunges

1 2 3 4 9
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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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