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WOD

Bench Press

5-5-5-5-5 then 5+ at 80% of last set of 5*

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

4RFT of

  • 15 Deadlifts (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 5 Thrusters (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 10 OH Squats (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)

  

WOD

0.5mile Run (treadmill is ok also)
5min Break
4 Rounds for time

Rest

3 rounds of max rep Bench Press (body weight/80% body weight)

Performance WOD

Hang squat clean 3-3-3-3-3-3-3 reps

  

WOD

“Lynne”

5 rounds for max reps of the following exercises. NO Time Limit. Post reps for both exercises.

RX:

  • Bench Press (BW)
  • Pull-ups

L2:

  • Bench Press (90%BW / 80%BW)
  • Black Band Pull-ups

L3:

  • Bench Press (80%BW / 70%BW)
  • Green Band Pull-ups

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85%

50 Leg Extensions

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WOD

For time:

  • 2 Bench presses (RX: body wt, L2: 90%BW, L3: 80%BW)
  • 2 Burpees
10 Rounds

Rest

10min EMOM. Record wt. on deadlift (highest wt lifted).

  • 3 DL (go big)
  • 12 Air Squats

Performance WOD

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85% (as many as you can but leave two reps in reserve)

50 Leg Extensions

RESULTS:

may12

PHOTOS:

may12-workout2 may12-workout

WOD

Bench Press  3-3-3-3-3

Press 3-3-3-3-3

Squat Cleans 3-3-3-3-3 (Touch and go.  Rest at rack position or hang position)

Post heaviest weights

Performance WOD

One rep max squat clean

RESULTS:

apr21

WOD

0.5mile Run
5min Break
4 Rounds for time

Rest

3 rounds of max rep Bench Press (body weight/80% body weight)

Performance WOD

Hang squat clean 3-3-3-3-3-3-3 reps

RESULTS:

dec21


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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