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WOD

Overhead Squat

5×3 @ 75% of 1RM

17 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Burpees
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

Partner WOD Saturday!

4 RFT of

  • 20 Slam Balls
  • 30 Burpees
  • 50 Russian KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 800 Meter Run
  • 30 Pull-ups (L2: Strict Band Pull-ups)

(One teammate at a time! Can switch off when you like.)

WOD

Front Squat

5×3 @ 70% of 1RM

3 RFT of

  • 7 Squat Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 27 Burpees
  • 400 Meter Run

NOTE: There will be only one class today at 9am. We’ll see you guys there!

WOD

5 RFT of:

  • 22 Kettlebell swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 22 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 22 Burpees

WOD

The “Anson, we’ll miss you!” WOD

5 Rounds within 30 Minutes of:

  • 20 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 4 Bar Muscle Ups (L2: 4 C2B Pull-ups/4 Deficit Push-ups, L3: 4 Strict Band Pull-ups/4 Push-ups)
  • 400 Meter Run

Perform max burpees after all 5 rounds are complete until 30 minutes are up. 

Score = total burpees completed

WOD

6 RFT of

  • 16 Burpees
  • 16 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 16 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

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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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