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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

WOD

For time

5 Rounds of

  • 6 DB Push Jerks
  • 9 DB Hang Cleans
  • 12 DB Deadlifts

Then

  • 50 Toes to bar (L2: K2E, L3: Knee Raises)
  • 25 Burpees

DB Weights = RX: 45/25, L2: 35/15, L3: 25/10

WOD

For time:

7 Rounds of

  • 9 Push Jerks (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 16 Back Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Then

100 AbMat Sit-Ups

WOD

For Time:

  • 50 Jumping Lunges
  • 50 Push-ups
  • 50 Push Jerks (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 50 Hollow Rocks
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Double Unders (L2: 25 Double Unders, L3: 100 Single Unders)

WOD

For Time:

500 Meter Row

then

“DT”

5 Rounds of

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Weights = Competition: 155#/115#, RX: 135#/95#, L2: 115#/80# L3: 95#/65#)

then

500 Meter Row

WOD

Strict Press

5×5 @ 80% of 1RM

4 RFT of

  • 10 L Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push Jerks (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 20 AbMat Sit-ups

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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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