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WOD

Squat Clean
3-3-3-2-2-1

12 Minute EMOM of

  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Max AbMat Sit-ups for the remainder of the minute.

Score = AbMat Sit-ups

Special Birthday WOD!

Happy Birthday Alex!

“Filthy Fifty-Three”

For Time

• 53 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

• 53 Jumping Pull-Ups

• 53 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)

• 53 Walking Lunges

• 53 Knees-to-Elbows (L2/L3: Knee Raises)

• 53 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )

• 53 Back Extensions (Supermans)

• 53 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

• 53 Burpees

• 53 Double-Unders (L2: 26 DUs, L3: 156 Singles)

WOD

8 RFT of

  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 100 Meter Sprint (L2: Slow Jog)
  • 15 KB Swings (RX: 35#/25,  L2: 25#/15#)

WOD

For Time:

20-15-10-5-10-15-20 of

  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

15 Minute AMRAP of

  • 10 Push Press (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)
  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

NOTE: There will be only one class today at 9am. We’ll see you guys there!

WOD

5 RFT of:

  • 22 Kettlebell swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 22 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 22 Burpees

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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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