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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

WOD

Back Squats

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!)

3 RFT of

  • 8 Burpees
  • 12 Hollow Rocks
  • 15 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

For time:

15-12-9-6-3 of

  • Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • Push-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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