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WOD

For time:

  • 50 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 40 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Abmat Sit-ups
  • 40 Russian KB Swings
  • 30 Box Jumps
  • 20 AbMat Sit-ups

then

600 Meter Run

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

15 Minute AMRAP of

  • 12 Squat Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 10 Push-ups
  • 5 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Combination Death By:

  • Ground-to-Overhead (RX: 75#/50#, L2: 65#/40#, L3: 55#/30#)
  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

1 GTO and 1 Box Jump on the minute, every minute, adding 1 rep to each movement each minute until you can no longer continue. Example: If you get to minute/round 14 and you only complete 10 of the required 14 box jumps, then you are done and your score is 13 Rounds w/ 10 Box Jumps.

WOD

Snatch Balance

1-1-1-1-1-1

7 Minute AMRAP of

  • 5 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 3 Cleans (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

5 RFT of

  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Sit-ups
  • 30 Box Jumps  (Rx: 24″/20″ L2/L3: 20″/18″)

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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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