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WOD

Overhead Squat

5×3 @ 80% of 1RM

3 RFT of

  • 18 Calorie Row
  • 12 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 9 Bar Hop Burpees

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

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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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