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WOD

Front Squat

5×3 @ 80% of 1RM

“Jackie”

For Time:

  • 1000 Meter Row
  • 50 Thrusters (45#/25#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

WOD

Back Squat

3×10 @ 65% of 1RM

“Cindy”

20 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push-ups
  • 15 Air Squats

WOD

For Time:

1000 Meter Row

then

7 RFT of

  • 3 Squat Cleans (RX: 155#/115#, L2: 135#/95#, L3: 115#/80#)
  • 6 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 9 Pull-ups (L2: Strict Band Pull-ups)

then

500 Meter Row

WOD

Deadlift

5×4 @ 80% of 1RM

“Fran”

21-15-9 of

  • Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Pull-ups (L2: Strict Band Pull-ups)

WOD

For Time

  • 50 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 40 Pull-ups (L2: Strict Band Pull-ups)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 GHD Sit-ups (or 40 Hollow Rocks)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

WOD

“Bradshaw”

10 RFT of

  • 3 Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
  • 6 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 12 Pull-Ups (L2/L3: Strict Band Pull-ups)
  • 24 Double-Unders (L2: 12 Double Unders, L3: 48 Singles)

 


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Today’s WOD

  • Friday, 8/18/17

    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#)
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