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WOD

Front Squat
5-5-5-5-5-5

For Time:

  • 200 Double Unders (L2: 100 DUs, L3: 600 Singles)
  • 50 Calorie Row
  • 1000 Meter Run
  • 25 DB Step-ups (1-1. RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

WOD

Overhead Squat
2-2-2-2-2-2

4 RFT of

  • 4 Bar Muscle-up (L2: 4 C2B Pull-ups/4 Deficit Push-ups,  L3: 12 Strict Band Pull-ups)
  • 25 Double Unders (L2: 15 DUs, L3: 75 Singles)
  • 10 Overhead Squats (RX: 115#/80#, L2:95#/65#, L3: 75#/45#)
  • 25 AbMat Sit-ups

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

Special Birthday WOD!

Happy Birthday Alex!

“Filthy Fifty-Three”

For Time

• 53 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

• 53 Jumping Pull-Ups

• 53 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)

• 53 Walking Lunges

• 53 Knees-to-Elbows (L2/L3: Knee Raises)

• 53 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )

• 53 Back Extensions (Supermans)

• 53 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

• 53 Burpees

• 53 Double-Unders (L2: 26 DUs, L3: 156 Singles)

WOD

For Time
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
9-15-21 of
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • Hollow Rocks
  • Strict Pull-ups (L2: Strict Band Pull-ups)
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
Then 1 Lap Farmer’s Carry in Courtyard w/ KB or DB
  • KB weights: RX: 55/35, L2: 35/25, L3: 25/15
  • DB weights: RX: 45/25, L3: 35/15, L3: 25/10

Partner WOD Saturday!

For time.

  • 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 400 Meter Run w/ Medball
  • 100 Hand Release Push Ups (L2: Box Push-ups)
  • 400 Meter Run w/ Medball
  • 200 Double Unders (L2: 150 DUs, L3: 400 singles)

Run is done together. All other work should be split equally


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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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