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Partner WOD Saturday!

10 Minute AMRAP of

  • 20 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

2 Minute Rest then

10 Minute AMRAP of

  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)
  •  25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

Score = total rounds.

Partner WOD Saturday!

4 RFT of

  • 4 Lap Run
  • 20 Burpee Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)

Run is done together. Burpee Box Jump Overs should be split equally

WOD

Squat Clean

3-3-3-3-3

Partner WOD – One person working at a time!

4 RFT of

  • 30 Wall Balls
  • 30 Sit-Ups w/ Medball Press
  • 30 Burpees on Medball
  • 30 OH Lunges w/Medball

Medball weights for workout: Rx: 20#/14#, L2:14#/12#, L3:12#/10#

WOD

15 Minute AMRAP of

  • 10 Push Press (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)
  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

15min Muscle-up Skill work

15min AMRAP of:

  • 40 DUs (L2: 10 DUs, L3: 120 JRs)
  • 10 Burpee Box jumps (Rx: 30″, L2: 24″, L3: 20″)
  • 250m Row

WOD:

3 Rounds for time of:

Rx:

  • 500m Row
  • 12 DL (225#/115#)
  • 20 Burpee Box Jumps (24″/20″)

L2:

  • 500m Row
  • 12 DL (185#/100#)
  • 20 Burpee Box Jumps (20″/16″)

L3:

  • 500m Row
  • 12 DL (135#/80#)
  • 20 Burpee Box Jumps (20″/16″)

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 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!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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