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WOD

4 RFT of

  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Hollow Rocks
  • 20 Mountain Climbers (1-1)
  • 20 DB Medball Chest Presses (RX: 45#/25, L2: 35#/15#, L3: 25#/10#)

WOD

  • 100 DB Medball chest presses (RX: 30#/15#, L2: 25#/10#, L3: 15#/5#)
  • 100 OH Squats (RX: 45#/25#, L2: 25#/15#, L3: PVC)
  • 100 ABMAT Sit-ups (knees out)
  • 100 KB Swings (RX: 1.5 pood/1 pood, L2/L3: 1 pood/0.5 pood)

Performance WOD

15-12-9 reps for time of:
C&J (135#/95#)
C2B Pull-ups

WOD

4 rounds for time of:

  • 500m Row
  • 25 Medball DB Chest Press (Rx:45#/30#, L2:35#/20#, L3:25#/15#)

Performance WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

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WOD

For time:

  • 10 Medball DB chest presses (Rx:45#/25#, L2: 35#/20#, L3: 25#/10#)
  • 5 Burpees
10 Rounds
 

Rest

10min EMOM. Record wt. on deadlift (highest wt lifted).

  • 3 DL (go big)
  • 12 Air Squats

Core Challenge WOD Day 3

5 min AMRAP

RX
12 alternating Bird Dogs (knees to elbows)
10 Roll up Star Jumps

L2 
12 Bird dogs
10 Roll up Star Jumps 

L3
12 bird dogs 
10 sit ups 

Performance WOD

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85% (as many as you can but leave two reps in reserve)

50 Leg Extensions

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WOD

4 rounds for time of:

  • 500m Row
  • 25 Medball DB Chess Press (Rx:45#/30#, L2:35#/20#, L3:25#/15#)

Performance WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

RESULTS:

aug22


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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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