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WOD

For Time:

3-6-9-12-9-6-3 of

  • Deadlift (RX: 245#/185#, L2: 225#/155, L3: 185#/115#)
  • Bar Hop Burpees

WOD

3 Rounds

Within 4 Minutes Complete,

  • 100 Meter Sprint
  • 15 Overhead Squats (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • Max Bar Facing Burpees

*Rest one minute between rounds. Score = Total # of burpees completed.

WOD

3 RFT of

  • 25 Bar Facing Burpees
  • 20 Front Rack Lunges  (RX: 65/45, L2: 45/25, L3: 25/15. 20 total lunges.)
  • 15 Ring Dips
  • 10 Hollow Rocks
  • Run 2 laps

 

WOD

For Time:

30-20-10 of

  • Deadlifts (Rx: 115#/85#, L2: 95#/65#, L3:65#/45#)
  • Push Press (Rx: 115#/85#, L2: 95#/65#, L3:65#/45#)
  • Bar Hop Burpees

WOD

Strict Press
5-5-5-5-5

For time:

Buy-in = 800m run (6 laps around the courtyard)

Then

21-15-9 of:

  • Thrusters (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • Bar-Hop Burpees

WOD

Front Squat

5-5-5-3-3-3

For Time

8-6-4-2 of

  • Power Cleans (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • Bar Hop Burpees

then

8-6-4-2 of

  • Power Clean (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)
  • Bar Hop Burpees

then

8-6-4-2 of

  • Power Clean (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • Bar Hop Burpees

Search

Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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