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Blog Archive

WOD

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

WOD

Snatch Balance

1-1-1-1-1-1

7 Minute AMRAP of

  • 5 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 3 Cleans (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Front Squat

1-1-1-1-1-1

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

Partner WOD Saturday!

Skill:
-Front Rack Position
-Front Squat

25 Minute AMRAP

  • Partner A Runs 2 Laps while Partner B performs Cleans (RX: 135/95, L2: 115/80, L3: 95/65) then switch
  • Partner A Runs 2 Laps while Partner B performs Burpees then switch
  • Partner A Runs 2 Laps while Partner B performs Frontsquats (RX: 135/95, L2: 115/80, L3: 95/65) then switch
  • Partner A Runs 2 Laps while Partner B performs AbMat Sit-ups then switch

Score = total reps

WOD

5 Rounds of:

  • 3 Cleans
  • 20 Burpees

Score: Total pounds of cleans performed.  20 min time cap.

WOD

Back Squat
10-10-10

For time:

  • 1200 run (9 laps around the courtyard)
  • 20 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 800m run (6 laps around the courtyard)
  • 15 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 400m run (3 laps around the courtyard)
  • 10 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
    *25 minute time cap*

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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