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WOD

5 RFT of

  • 500 Meter Row
  • 10 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

WOD

“Spartan WOD”

For Time

  • 200 Meter Run
  • 35 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 35 Hollow Rocks
  • 35 Air Squats
  • 35 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 200 Meter Run
  • 25 Box Jumps
  • 25 Hollow Rocks
  • 25 Air Squats
  • 25 KB Swings
  • 400 Meter Run
  • 15 Box Jumps
  • 15 Hollow Rocks
  • 15 Air Squats
  • 15 KB Swings
  • 400 Meter Run

 

WOD

Split Jerk

1-1-1-1-1-1 then 1+ at 70% of last set of 1

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

15 Minute EMOM of

  • 4 Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 8 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Clean and Jerk

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

10 Minute AMRAP of

  • 10 Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

5 RFT of

  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run

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


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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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