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WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

‘Randy’

For Time

  • 75 Power Snatches (RX: 75#/55#, L2: 65#/45#, L3: 45#/35#)

Core

x7 of

  • 30 Second Wall Sit
  • 30 Second Plank Hold
  • 30 Second Superman Hold

WOD

Tabata This!

  • Air Squat
  • Hollow Rock
  • Alternating Lunges
  • Plank

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals for each movement.


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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