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WOD

For Time

  • 50 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 40 Hollow Rocks
  • 30 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

4 RFT of

  • 50 Double Unders (L2: 25 DUs, L3: 150 Singles)
  • 40 Hollow Rocks
  • 30 AbMat Sit-ups
  • 20 V-Ups
  • 10 Burpees

WOD

Deadlift

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

6 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 12 Hollow Rocks
  • 6 Ring Dips (L2: w/Band, L3: Box Dips)

WOD

“Spartan WOD”

For Time

  • 200 Meter Run
  • 35 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 35 Hollow Rocks
  • 35 Air Squats
  • 35 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 200 Meter Run
  • 25 Box Jumps
  • 25 Hollow Rocks
  • 25 Air Squats
  • 25 KB Swings
  • 400 Meter Run
  • 15 Box Jumps
  • 15 Hollow Rocks
  • 15 Air Squats
  • 15 KB Swings
  • 400 Meter Run

 

WOD

4 Rounds of

  • 1 Minute Calorie Row
  • 1 Minute Hollow Rocks
  • 1 Minute L-Raises
  • 1 Minute Sprawls
  • 1 Minute Rest

Score = total reps completed.

WOD

5 RFT of

  • 3 Muscle-ups (L2: 6 C2B Pull-ups/6 Ring Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 6 Alternating One Arm Sprawls
  • 9 Hollow Rocks
  • 12 Jump Squats

 


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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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