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Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 200 Meter Run (together)

WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

For Time:

  • 60 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 40 Push-ups
  • 30 Sit-ups
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

WOD

Strict Press

3×10 @ 70% of 1RM

For Time:

  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Double Unders (L2: 5 DUs, L3: 20 Single Unders)
  • 8 Handstand Push-ups
  • 20 Double Unders (L2: 10 DUs, L3: 40 Single Unders)
  • 6 Handstand Push-ups
  • 30 Double Unders (L2: 15 DUs, L3: 60 Single Unders)
  • 4 Handstand Push-ups
  • 40 Double Unders (L2: 20 DUs, L3: 80 Single Unders)
  • 2 Handstand Push-ups
  • 50 Double Unders (L2: 25 DUs, L3: 100 Single Unders)

WOD

Push Jerk

5×3 @ 80% of 1RM

15 Minute AMRAP of

  • 30 Air Squats
  • 20 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Split Jerk

5×1 @ 85% of 1RM

For Time:

12-9-6-3 of

  • Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Air Squats

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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