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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

WOD

Hang Squat Clean
3-3-2-2-1-1-1

2 rounds of:

  • Farmers Carry -2 loops around the courtyard (Rx: 45#/35#, L2: 35#/25#, L3: 30#/20#)
  • 50 Jumping Squats
  • 50 Abmat Sit-ups

WOD

“Matt’s Chipper”

400 meter run
25 Burpees
25 DB Thrusters

200 meter DB OH Walks
20 Burpees
20 DB Thrusters

200 meter DB Farmer Carry
15 Burpees
15 DB Thrusters

400 meter run

For Time
RX: (45#/25#), L2(35#/15#), L3(25#/10#)

WOD

For Time:

  • Run 5 Laps around courtyard
  • 3 Lap Farmer’s Carry (Rx: 45#/35#, L2: 35#/25#, L3: 30#/20#)
  • 1 Lap Walking Lunges
  • 3 Lap Farmer’s Carry (Rx: 45#/35#, L2: 35#/25#, L3: 30#/20#)
  • Run 5 Laps around courtyard

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Today’s WOD

  • Wednesday, 5/24/17

    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#
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