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WOD

Overhead Squats

3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

“Not Brit”

7 RFT of

  • 200 Meter Run
  • 10 SDLHP (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)

WOD

For time:

  • 20 Overhead Squats (Rx: 95#/75#, L2: 75#/55#, L3: 65#/45#)
  • 20 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 600 Meter Run
  • 15 Overhead Squats
  • 15 KB Swings
  • 400 Meter Run
  • 10 Overhead Squats
  • 10 KB Swings
  • 200 Meter Run
  • 5 Overhead Squats
  • 5 KB Swings
  • 600 Meter Run

WOD

Overhead Squat

5-5-5-5-5 then 5+ at 50% of last set of 5

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

4 RFT of

  • 500 Meter Row
  • 12 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 65#/35#)

WOD

4 Rounds of

  • 100 Meter Run
  • 15 Overhead Squats (RX: 75#/45#, L2: 65#/45#, L3: 45#/25#)
  • Max Unbroken Push-ups
  • 2 Minute Rest

*Each round must be completed within 4 minutes. Score = total number of push-ups completed.

 

WOD

Muscle-up Practice

1-1-1-1-1-1

3 RFT of

  • 2 Muscle-Ups (L2: 6 C2B Pull-ups/ 6 Ring Dips, L3: 6 Strict Band Pull-ups/ 6 Box Dips)
  • 10 Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 20 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)

WOD

Complex of: 1 Snatch + 2 Overhead Squats

1-1-1-1-1-1

In 7 Minutes: Run as many 200 meter laps as possible.

 


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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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