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WOD

5 RFT of

  • 30 Calorie Row
  • 10 Ring Rows
  • 6 Pistols (L2: to Medball, L3: Box Pistols)

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

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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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