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WOD

Back Squat – 3RM then 90% for 2×3

For time:

Buy-in: 400m Run

21-15-9 of

  • Pull-ups (L2/L3: Banded Pull-ups)
  • Overhead Squats (Rx:95#/65#, L2:80#/55#, L3:65#/45#)

Buy-out: 400m Run

WOD

Snatch Complex (2 Snatch High Pulls + 1 Snatch) – Technique Work
20 Minute AMRAP:
  • 200m Run
  • Bear Crawl (One loop around gym)
  • 15 Sit-ups

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

WOD

3 RFT of

  • 600 Meter Run
  • 10 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Air Squats
  • 10 Hand Release Push-ups
  • 50 Clam Crunches

WOD

5 RFT of

  • 400 Meter Run
  • 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)

WOD

4 RFT of

  • 400 Meter Run
  • 15 DB Squat Clean Thrusters (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Pull-ups (L2: Strict Band Pull-ups)

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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