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WOD

Back Squat
1-1-1-1-1-1

5 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′)
  • 10 Deadlifts (RX: 185#/135#, L2: 135#/95#, L3: 95#/65#)

WOD

For time

5 Rounds of

  • 6 DB Push Jerks
  • 9 DB Hang Cleans
  • 12 DB Deadlifts

Then

  • 50 Toes to bar (L2: K2E, L3: Knee Raises)
  • 25 Burpees

DB Weights = RX: 45/25, L2: 35/15, L3: 25/10

WOD

Weighted Push-ups

1-1-1-1-1-1-1

3 RFT of

  • 10 Deadlifts (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Strict K2E (L2: Strict Knee Raises)

WOD

Davina’s B-day WOD!

10 RFT of

  • 10 DB Deadlifts
  • 10 DB Push Press
  • 9 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 29 Double Unders (L2: 15 DUs, L3: 60 Single Unders)

Dumbbell Weights = RX: 45#/30#, L2: 35#/25#, L3: 25#/15#

WOD

For Time

  • 50 Thrusters
  • 50 Deadlifts
  • 50 Front Squats
  • 50 STOH
  • 50 SDLHP

Weights for each movement: RX: 75#/45#, L2: 65#/35#, L3: 45#/25#

WOD

6 RFT of

  • 16 Burpees
  • 16 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 16 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

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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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