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Blog Archive

WOD

5 RFT of

  • 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 15 Knee-to-Elbows (L2/L3: Knee Raises)

Saturday WOD!

10 RFT of

  • 1 Rope Climb (L3: 3 Rope Get-ups)
  • 250 Meter Row
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)

Partner WOD Saturday!

20 Minute AMRAP of
Partner A does
  • 10 Hand Release Push-ups
  • 10 Straight Leg Sit-ups
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
While Partner B runs 400 meters.
Switch when partner B returns from run.

WOD

Strict Press

3-3-3-3-3-3

5 Rounds of

  • 1 Minute of Hollow Rocks
  • 1 Minute of Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 1 Minute of STOH (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute Rest

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Today’s WOD

  • Saturday, 9/23/17

    Partner WOD Saturday! For time. 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 400 Meter Run w/ Medball 100 Hand Release Push Ups (L2: Box Push-ups) 400 Meter Run w/ Medball 200 Double Unders (L2: 150 DUs, L3: 400 singles) Run is done together. […]
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