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WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

6 RFT of

  • 16 Burpees
  • 16 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 16 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

Independence Day WOD

“1776”

4 RFT of:

  • 17 OH Walking Lunges w/ plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 7 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 6 Thrusters (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)

This tribute WOD was originally posted on the Diablo CrossFit WOD blog as the workout of the day for July 4, 2014 – a nod to the year the United States’ declared its
Independence from the British.

Scores:


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

1 2 3 4 7
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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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