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WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

WOD

Push Press

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

“Diane”

21-15-9 reps for time

  • Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)

WOD

Front Squat

2-2-2-2-2-2 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!)

15-12-9 of
  • Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar-hop Burpees

WOD

Squat Clean

3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

2 RFT of

21-15-9

  • Deadlifts
  • Front Squats
  • Push Press

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

WOD

Clean and Jerk

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

10 Minute AMRAP of

  • 10 Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Push Press

3-3-3-3-3-3 then 3+ at 60% of last set of 3

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

“Death by Bear Complex”

1 rep = a power clean, front squat, push press, back squat, push press, back to the ground.
1 bear complex on the minute, every minute, adding 1 bear complex each minute and continuing to add 1 bear complex each round until you can no longer continue.

  • RX: 135#/95#
  • L2: 115#/75#
  • L3: 95#/65#

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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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