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WOD

‘DT’

5 RFT of:

  • 12 Deadlifts (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 9 Hang Power Cleans (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 6 Push Jerks (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Push Jerk

1-1-1-1-1-1

14 Minute EMOM of

  • Odd Minutes: 7 Strict Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • Even Minutes: 20 Second Handstand Hold

WOD

For time: 

  • 1000 meter row
  •  4 Toes-to-Bar EMOM (L2: K2E, L3: Knee Raises)

Then (no rest!),

  • 75 Push Jerks  (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 5 Hollow Rocks EMOM

    WOD

    5 RFT of

    • 10 Push Jerks (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
    • 400 Meter Run
    • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 2 Rope Climbs (L2: 1 Rope Climb, L3: 8 Rope Get-ups)

    WOD

    15 Minute AMRAP of

    • 5 Deadlifts
    • 4 Front Squats
    • 3 Squat Cleans
    • 2 Push Jerks
    • 1 Ground-to-Overhead

    Weights for all movement = RX: 165#/125#, L2: 135#/95#, L3: 95#/65#

    Partner WOD Saturday!

    One teammate working at a time! Each teammate does one full round.

    20 Minute AMRAP of

    • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
    • 5  DB Push Jerks (RX: 45#/25#, L2:35#/15#, L3:25#/10#)
    • 100 Meter Run

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    Today’s WOD

    • Tuesday, 6/27/17

      WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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