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WOD

Front Squat

4-4-4-4-4

3 RFT of

  • 15 Bar Facing Burpees
  • 15 Shoulder-to-Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Front Squat

5×3 @ 80% of 1RM

“Jackie”

For Time:

  • 1000 Meter Row
  • 50 Thrusters (45#/25#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

WOD

Front Squat

5×2 @ 90% of 1RM

5 RFT of

  • 9 Deadlifts (RX: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 12 Push-ups
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Front Squat

2-2-2-2-2-2 then 2+ at 60% of last set of 2

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

15-12-9 of
  • Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar-hop Burpees

WOD

Front Squat

5-5-5-5-5-5 then 5+ at 70% of last set of 5

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

Every 2 minutes for 20 Minutes perform

  • Clean and Jerk (RX: 185#/135#, L2: 155#/115#, L3: 135#/95#)

*Every 2 minutes increase by one rep. If you fail a rep, complete as many burpees as possible for the remainder of the 20 minute time frame.

 

WOD

Front Squat

5-5-5-5-5 then 5+ at 70% of the last set 5*

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

5 RFT of:

  • 15 Medball Cleans (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)

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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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