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For Time:

  • 200 Meter Run
  • 80 Alt. Lunges
  • 750 Meter Row
  • 40 Burpees
  • 500 Meter Row
  • 40 Push-ups
  • 250 Meter Row
  • 80 Russian KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)

WOD

15 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push Jerks (RX: 75#/50#, L2: 65#/35#, L3: 55#/25#)
  • 15 Burpees

WOD

For time

5 Rounds of

  • 6 DB Push Jerks
  • 9 DB Hang Cleans
  • 12 DB Deadlifts

Then

  • 50 Toes to bar (L2: K2E, L3: Knee Raises)
  • 25 Burpees

DB Weights = RX: 45/25, L2: 35/15, L3: 25/10

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

Special Birthday WOD!

Happy Birthday Alex!

“Filthy Fifty-Three”

For Time

• 53 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

• 53 Jumping Pull-Ups

• 53 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)

• 53 Walking Lunges

• 53 Knees-to-Elbows (L2/L3: Knee Raises)

• 53 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )

• 53 Back Extensions (Supermans)

• 53 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

• 53 Burpees

• 53 Double-Unders (L2: 26 DUs, L3: 156 Singles)

Partner WOD Saturday!

3 RFT of

  • 800 Meter Run
  • 50 Burpees
  • 30 DB Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)

One teammate at a time. Switch turns however you like!


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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