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WOD

Back Squat – 3RM w/ a 3 Second Pause in the first rep then 85% for 2×3
For time:
  • 88 Double Unders (L2: 44 Double Under Attempts, L3: 200 Singles)
  • 44 Deadlifts (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 22 Bar Facing Burpees
  • 11 Power Cleans (Rx:155#/105#, L2:125#/85#, L3:95#/65#)

WOD

Deadlift – 5×5 (Same Weight for all 5 sets – 75% if 1RM is known)
*NO TOUCH AND GO*

7 Rounds for time:

  • 5 Power Cleans (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • 10 Burpees
  • 15 Abmat Sit-ups

WOD

Bent Over Row

5-5-5-5-5-5

5 RFT of

  • 6¬†Power Cleans (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 12 Front Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 400 Meter Run

WOD

Squat Clean

5×2 @ 70% of 1RM

12 Minute AMRAP of

  • 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
  • 6 Sprawl Bar Hops
  • 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)

WOD

20 Minute AMRAP of

  • 600 Meter Run
  • 15 Ring Dips (L2: w/Band, L3: Box Dips)
  • 15 Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

3 RFT of

  • 400 Meter Run
  • 15 Power Cleans (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)
  • 15 Hand Release Push-ups

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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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