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WOD

5 RFT of

  • 10 Burpees
  • 10 Pistols (L2: Medball Pistols, L3: Box Pistols)
  • 15 Calorie Row

WOD

5 RFT of

  • 500 Meter Row
  • 10 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

WOD

Back Squat

2-2-2-2-2-2 then 2+ at 50% of last set of 2

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

3 RFT of

  • 25 Calorie Row
  • 25 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

“Ava”

5 RFT of

  • 500 Meter Row
  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 10 Push Presses (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)

 

WOD

4 RFT of

  • 250 Meter Row
  • 10 Alternating DB Snatches (RX: 45#/30#, L2: 35#/25#, L3: 25#/20#)
  • 21 Push-ups

 

 

WOD

4 Rounds of

  • 1 Minute Calorie Row
  • 1 Minute Hollow Rocks
  • 1 Minute L-Raises
  • 1 Minute Sprawls
  • 1 Minute Rest

Score = total reps completed.


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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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