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Blog Archive

Back Squat – 2RM then 2×2 @ 90%
“Grace”
For time:
  • 30 Clean & Jerks (Rx:135#/95#, L2:115#/80#, L3:95#/65#)

WOD

Deadlift
10-10-10

15-12-9 of

  • Clean and Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)

WOD

5 RFT of

  • 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 15 Knee-to-Elbows (L2/L3: Knee Raises)

WOD

For Time

  • 50 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 40 Hollow Rocks
  • 30 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

10 Minute AMRAP of

  • 5 Clean and Jerks (RX: 155#/115#, L2: 135#/95#, L3: 115#/75#)
  • 50 Double Unders (L2: 25 DUs, L3: 150 Singles)

WOD

4 RFT of

  • 250 Meter Row
  • 10 Clean and Jerks (RX: 155#/120#, L2: 135#/95#, L3: 115#/80#)

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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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