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WOD

Deadlift

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

6 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 12 Hollow Rocks
  • 6 Ring Dips (L2: w/Band, L3: Box Dips)

WOD

“Bradshaw”

10 RFT of

  • 3 Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
  • 6 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 12 Pull-Ups (L2/L3: Strict Band Pull-ups)
  • 24 Double-Unders (L2: 12 Double Unders, L3: 48 Singles)

 

WOD

Snatch

1-1-1-1-1-1 then 1+ at 50% of last set of 1

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

15 Minute AMRAP of

  • 15 Deadlifts
  • 10 Power Cleans
  • 5 Push Jerks

Weights = RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Squat Clean

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!)

2 RFT of

21-15-9

  • Deadlifts
  • Front Squats
  • Push Press

Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Deadlift

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!)

For time:

  • 125 AbMat Sit-ups
  • 100 Walking Lunges
  • 75 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Ring Rows

WOD

Push Jerks

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!)

21-15-9 of

  • Deadlift (Rx: 225#/185#, L2: 185#/155#, L3: 135#/95#)
  • 1 Handstand Walk from 1st to 3rd pillar between rounds (L2: Shoulder Taps {21-15-9}, L3: 60 Second Handstand Hold)

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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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