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WOD

5 Rounds for time:

  • 250 Meter Row
  • 200m Farmer’s Carry (2 laps around gym building under the awning. Rx:45#/30#, L2:35#/25#, L3:25#/15#) (Walk, NO RUNNING)
  • 20 Burpees

*35 Minute Time Cap*

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!

20 Minute AMRAP of

*Partner A does a 100 Meter Farmer’s Carry with 1 DB (30#/20#)
(50 meters right hand,  50 meters left hand 100 M total)
*Partner A hands off DB to Partner B
(the DB must not touch the ground; if the DB touches the ground both partners must  perform 5 burpees)
*Partner B must perform 1 round of
  • 5 One Arm DB Overhead Squats on Right Arm (30#/20#)
  • 5 One Arm DB Overhead Squats on Left Arm
  • 10 Alt DB Snatch (Snatches may touch ground here, but if longer then 3 seconds you must both do 5 burpees )
  • 15 Sit-ups with DB on chest
While 1 partner is moving, the other partner must be resting.  You can break it up any way you choose!

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.

WOD

Front Squat

2-2-2-1-1-1

10 Minute AMRAP

  • 5 DB Strict Press (30#/15#)
  • 10 Bent Over Rows
  • 100 Meter Farmers Carry

WOD

For Time

80 Double Unders (L2: 40 DUs, L3: 240 Singles)

9-15-21 of

  • Slam Balls
  • Hollow Rocks
  • Strict 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


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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