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WOD

For time:

  • 50 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 40 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Abmat Sit-ups
  • 40 Russian KB Swings
  • 30 Box Jumps
  • 20 AbMat Sit-ups

then

600 Meter Run

Partner WOD Saturday!

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

For time:

  • 800 Meter Run (together)
  • 50 Knees-to-Elbows (L2: Knee Raises)
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Hollow Rocks
  • 50 Burpees
  • 400 Meter Run (together)

WOD

12 Minute AMRAP of

  • 10 Deadlifts (RX: 225#/135#, L2: 185#/95#, L3: 135#/65#)
  • 10 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Front Squat

2-2-2-2-2-2

For Time:

  • 20 KB Swings (RX: 55/35, L2: 35#/25#, L3: 25#/15#)
  • 21 Calorie Row
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 20 KB Swings
  • 15 Calorie Row
  • 4 Strict Handstand Push-ups
  • 20 KB Swings
  • 9 Calorie Row
  • 3 Strict Handstand Push-ups

WOD

4 RFT of

  • 400 Meter Run
  • 30 Double Unders (L2: 15 DUs, L3: 90 Single Unders)
  • 10 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

3 RFT of

  • 30 Burpees
  • 21 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 12 Pull-ups (L2: Strict Band Pull-ups)

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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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