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WOD

Push Jerk

5×3 @ 85% of 1RM

3 RFT of

  • 400 Meter Run
  • 12 Renegade Rows (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 200 Meter Run
  • 16 DB Squat Cleans (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

Snatch

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute AMRAP of

  • 15 Deadlifts
  • 10 Power Cleans
  • 5 Push Jerks

Weights = RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Push Jerk

1-1-1-1-1-1

For Time:

  • 5 Rope Climbs (L2: 3 Rope Climbs, L3: 15 Rope Get-ups)
  • 10 Double Unders (L2: 5 DUs, L3: 30 Singles)
  • 4 Rope Climbs (L2: 2 Rope Climbs, L3: 12 Rope Get-ups)
  • 20 Double Unders (L2: 10 DUs, L3: 60 Singles)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 30 Double Unders (L2: 15 Double Unders, L3: 90 Singles)
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 6 Rope Get-ups)
  • 40 Double Unders (20 Double Unders, L3: 120 Singles)
  • 1 Rope Climb (L2: 1 Rope Climb, L3: 3 Rope Get-ups)
  • 100 Double Unders (L2: 50 Double Unders, L3: 200 Singles)

WOD

Push Jerk

3-3-3-3-3-3

For Time:

Buy-In: 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

  • 30 Goblet Squats (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 100 Meter Sprint
  • 20 Goblet Squats
  • 20 KB Swings
  • 100 Meter Sprint
  • 10 Goblet Squats
  • 10 KB Swings
  • 100 Meter Sprint

Buy-out: 3 Rope Climbs

WOD

Split Jerk
3-3-3-3-3-3

12 Minute EMOM of

  • 2 Strict Presses
  • 4 Push Presses
  • 6 Push Jerks

Form is PARAMOUNT. Your first 12 reps should look like the last!

Weights for movements: RX: 75#/55#, L2: 65#/45#, L3: 45#/25#

WOD

Push Jerk

2-2-2-2-2 then 2+ at 60% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

4 RFT of:

  • 20 Hollow Rocks
  • 50 Walking Lunges
  • 15 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)

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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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