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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)

WOD

Front Squat

5-5-5-3-3 then 3+ at 70% of the last rep*

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

*100 Body Weight Lunges

then

*Max Double Unders

All work must be completed within 8 minutes. Score is amount of double unders completed. 

WOD

Front Squat

3-3-3-3-3

3 RFT of

  • 7 Squat Cleans(Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 27 Burpees
  • Run 2 Laps Around Courtyard

WOD

15 Minute AMRAP  of

Weights for each movement: RX: 45#/25#, L2: 30#/15# L3: 20#/10#

  • 9 DB Deadlifts
  • 6 DB Front Squats
  • 4 DB Push Jerks

Then: 100 AbMat Sit-Ups

WOD

Front Squat

3-3-3-2-2-2

Run 400 Meters

6 Rounds. Rest 2 Minutes between rounds. Score is slowest time.

WOD

Complex: 1 Hang Squat Clean + 4 Front Squats

1-1-1-1-1

4 RFT of

  • 5 Manmakers (RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 50 Double Unders (L2/L3: 150 Singles)


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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