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WOD

7 RFT of

  • 11 Burpees
  • 11 Ring Rows
  • 11 Jumping Lunges
  • 11 AbMat Sit-ups

WOD

Deadlift

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!)

For time:

  • 125 AbMat Sit-ups
  • 100 Walking Lunges
  • 75 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Ring Rows

WOD

21-15-9 of

  • Air Squats
  • Ring Rows
  • Push-ups

then

100 Ab-Mat Sit-ups

Partner WOD Saturday!

For Time

  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 60 Ring Rows
  • 100 Double Unders (L2: 50 Double Unders, L3: 300 Singles)
  • 100 MedBall Russian Twists (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 1 Mile Run

*One Partner works while other partner rests. Both partners share 1 mile run.

WOD

5 RFT of

  • 5 Burpees
  • 20 Walking Lunges
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Air Squats
  • 10 Ring Rows

WOD

Front Squat

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!)

10 Minute EMOM of

  • 7 Push-ups (chest to floor)
  • 5 Ring Rows

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Today’s WOD

  • Wednesday, 6/28/17

    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)
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