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Blog Archive

WOD

Snatch Balance
1-1-1-1-1-1-1
5 Minute AMRAP of
  • 10 Double Unders (L2: 5 DUs, L3: 20 Singles)
  • 5 Burpees

WOD

Weighted Push-ups

3-3-3-3-3-3 then 3+ at 50% of last set of 3

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

15 Min EMOM
  • 7 Hang Power Snatch (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • Max Double Unders for Remainder of Minute

Score = Double Unders Completed

WOD

Weighted Pull-up

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!)

6 RFT of
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 30 Double Unders (L2: 15 DUs, L3: 60 Singles)

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

“Double Annie”

50-40-30-20-10-10-20-30-40-50 of

  • Double Unders (L2: 25, 20, 15, 10, 5 DUs, L3: 150, 120, 90, 60, 30 Singles)
  • Sit-ups

Partner WOD Saturday!

10 Minute AMRAP of

  • 20 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

2 Minute Rest then

10 Minute AMRAP of

  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)
  •  25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

Score = total rounds.


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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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