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WOD

Front Squat

3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

30-20-10 of

  • DB Thrusters (RX: 30#/20#, L2: 25#/15#, L3: 15#/10#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

Partner WOD

One teammate at a time. Switch turns however you like!

3 RFT of

  • 800 Meter Run
  • 50 Burpees
  • 30 DB Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)

WOD

20 Minute AMRAP of:

  • 5 DB Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 20 DB Snatches (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 40 Double Unders (L2: 20 DUs, L3: 120 singles)

WOD

For time:

  • 15 DB Squat C&Js (RX:45#/25#, L2:35#/20#, L3:25#/15#)
  • 200M Run
  • 15 DB Thrusters (RX:45#/25#, L2:35#/20#, L3:25#/15#)
  • 400m Run
  • 15 DB Squats (RX:45#/25#, L2:35#/20#, L3:25#/15#)
  • 800m Run

Performance WOD

10min AMRAP of:

  • 3 Squats (225/135)
  • as many as DUs

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Skill

Rope climb

WOD

Tommy V Revised
For time:
21 DB thrusters (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
12 rope climbs (L2: 6 Rope climbs, L3: 12 Rope Get-Ups)
15 thrusters
9 rope climbs (L2: 5 Rope climbs, L3: 9 Rope Get-Ups)
9 thrusters
6 rope climbs (L2: 3 Rope climbs, L3: 6 Rope Get-Ups)

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Skill

Push Jerk

WOD

Push Jerks
10-10-10-10-10 (Unbroken, maximum weight)

Rest

21, 15, 9 rep of the following exercises for time:

RX:

  • DB Thrusters (45#/25#)
  • DUs

L2:

  • DB Thrusters (30#/20#)
  • DUs

L2:

  • DB Thrusters (25#/15#)
  • Single JR (84 reps, 60reps, and 36 reps)

Performance WOD

Recovery Week
OH Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

50 Leg Extensions

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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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