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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.

 

WOD

21-18-15-12-9-6-3 of

  • Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • Sit-ups
  • Supermans

WOD

3 Rounds

Within 4 Minutes Complete,

  • 100 Meter Sprint
  • 15 Overhead Squats (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • Max Bar Facing Burpees

*Rest one minute between rounds. Score = Total # of burpees completed.


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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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