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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

Partner WOD (One teammate at a time. Can switch off when you like. Box Jumps you will stick with taking turns.)

3 RFT of

  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Partner Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Push Presses (Rx: 65#/ 45#, L2: 55#/35#, L3: 45#/25#)

Partner BUY OUT: 100 GHD of 200 AbMat Sit-Ups

  

WOD

4 RFT of

  • 12 Front Squats (RX: 135#/95#, L2: 115#/65#, L3: 95#/45#)
  • 15 Ring Dips

Rest

30 GHD Sit-ups

WOD

Julia Moon’s Farewell WOD!

5 RDFT of:
10 Box jumps (Rx/L2: 24/20, L3: 20/16)
10 KB swings (RX:2 pood/1.5 pood, L2:1.5 pood/1 pood, L3: 1 pood/0.5 pood)
10 DUs (L2: 2 DUs, L3: 40 singles)
10 DL (Rx: 225#/135#, L2: 185#/115#, L3: 135#/95#)
10 GHD sit ups (L2: 20 Abmat Sit-ups, L3: 10 Abmat Sit-ups)

Performance WOD

Squat Snatch and OH Squat complex
1:3, 1:3, 1:2, 1:2, 1:1, 1:1

WOD

Complete as many rounds as possible in 10 minutes of:
10 GHD sit-ups
15 push-ups
10 T2B (L2: K2E)
30 squats

Performance WOD

Heavy Grace (155#/115#)
*People who have passed Performance WOD test can do this WOD on Oly platform during Performance WOD class time.

  

Team WOD

Team of 2.  Both teammates will run for the entire 2miles, however, exercises are shared between teammates.  Both teammates will have to be present to start exercise portion.  Both teammates will have to cross finish line before the timer stops.

For time:
800m Run
100 GHD Sit-ups
800m Run
150 Push-ups
800m Run
200 Squats
800m Run

Performance WOD

30 Snatch for time (135#/95#)

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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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