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WOD

Deadlift

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

6 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 12 Hollow Rocks
  • 6 Ring Dips (L2: w/Band, L3: Box Dips)

WOD

20 Minute AMRAP of

  • 600 Meter Run
  • 15 Ring Dips (L2: w/Band, L3: Box Dips)
  • 15 Power Cleans (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:

  • 75 Air Squats
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 20 Ring Dips (L2: Band Ring Dips, L3: Box Dips)
  • 50 Air Squats
  • 25 Pull-ups
  • 15 Ring Dips
  • 25 Air Squats
  • 15 Pull-ups
  • 10 Ring Dips

WOD

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

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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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