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WOD

15-12-9 of

  • Max Weight Clean and Jerks

25 Minute Time Cap

Has to be touch and go for each set. No re-grip/rest at the bottom. No time limit on rest. 

WOD

Clean and Jerk
2-2-2-2-2-2-2-2

“Grace”
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Clean and Jerk

5×2 @ 85% of 1 RM

15 Minute EMOM of

  • 5 Burpees
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • Max V-Ups for remainder of the minute

Score =  total number of V-Ups performed.

WOD

Front Squat

5-5-5-5-5-5 then 5+ at 70% of last set of 5

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

Every 2 minutes for 20 Minutes perform

  • Clean and Jerk (RX: 185#/135#, L2: 155#/115#, L3: 135#/95#)

*Every 2 minutes increase by one rep. If you fail a rep, complete as many burpees as possible for the remainder of the 20 minute time frame.

 

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

Clean and Jerk
2-2-2-2-2-2-2-2

“Grace”
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)


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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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