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WOD

“Nicole”

20 Minute AMRAP of

  • 400 Meter Run
  • Max rep Pull-ups (L2: Strict Band Pull-ups)

WOD

15 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push Jerks (RX: 75#/50#, L2: 65#/35#, L3: 55#/25#)
  • 15 Burpees

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Pull-ups (L2: Strict Band Pull-Ups)
  • 50 Hollow Rocks
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Rope Climbs (L2/L3: 4:1 Rope Get-ups)
  • 100 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Run 5 Laps Together

WOD

For time:

  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Air Squats
  • 25 Pull-ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull-ups
  • 15 Box Jumps
  • 15 Air Squats

WOD

20 Minute AMRAP of

  • 30 Ft. Handstand Walk
  • 20 Lunges
  • 6 Pull-ups (L2: Strict Band Pull-ups)
  • 3 Bar Muscle-ups (L2: 3 C2B + 3 Deficit Push-ups, L3: 3 Strict Band Pull-ups + 3 Push-ups)

WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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