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WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

WOD

Push Jerk

5×3 @ 85% of 1RM

3 RFT of

  • 400 Meter Run
  • 12 Renegade Rows (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 200 Meter Run
  • 16 DB Squat Cleans (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

Helton Lite

3 rounds for time of:
Run 600 meters
15 DB squat cleans (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
30 burpees

Performance WOD

Hang Squat Clean

5-4-3-2-1-1-1-1-1

  

Skill

DB Squat Clean

WOD

20 min AMRAP of the following:

  • 10 DB Squat Cleans (RX: 45#/30#, L2: 30#/20#, L3: 25#/15#)
  • 5 Strict T2B (L2: 10 Strict Knee Raises, L3: 5 Strict knee raises)
  • 1 Rope Climb (L2: 4 Rope Get-ups, L3: 2 Rope Get-ups)

Performance WOD

30 Snatch for time (135#/95#)

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SKILL

  • Cleans
  • Split Jerks

WOD

For time:
30 DB squat cleans (RX: 30#/20#, L2: 20#/15#, L3: 15#/10#)
Run 200 meters
30 DB power cleans (RX: 30#/20#, L2: 20#/15#, L3: 15#/10#)
Run 400 meters
30 DB split jerks (RX: 30#/20#, L2: 20#/15#, L3: 15#/10#)
Run 800 meters

Performance WOD

10 Legless Rope Climbs for time

RESULTS:

jul11-1 jul11-2

jul11-1

jul11-2

 

We only have a noon class today!  Come and join us!

WOD:

15 min AMRAP of the following:

  • 10 DB Squat Cleans (45#/30#)
  • 5 Strict T2B
  • 1 Rope Climb

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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