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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#)

WOD

14 Minute AMRAP of

  • 10 DB Deadlifts
  • 5 DB Burpees
  • 10 DB Front Squats

Dumbbell weights = RX: 45#/30#, L2: 35#, 20#, L3: 25#/15#

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#

WOD

Front Squat

1-1-1-1-1-1 then 1+ at 60% 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

  • 10 Right Arm DB Snatches (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 30 Double Unders (L2: 15 DUs, L3: 90 Singles)
  • 10 Left Arm DB Snatches
  • 30 Double Unders

WOD

GHD Sit-up Conga Line (after warm-up)

  • For 10 Minutes, each person does 10 reps each.

3 RFT of

  • 15 Front Squats (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 25 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Sit-ups

WOD

Front Squat

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!)

30-20-10 of

  • DB Thrusters (RX: 30#/20#, L2: 25#/15#, L3: 15#/10#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

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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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