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Blog Archive

WOD

For Time

1200 Meter Run
then
12 Rounds of
  • 4 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 8 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 12 Air Squats

Partner WOD Saturday!

20 Minute AMRAP of
Partner A does
  • 10 Hand Release Push-ups
  • 10 Straight Leg Sit-ups
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
While Partner B runs 400 meters.
Switch when partner B returns from run.

WOD

18 Minute AMRAP of
  • 5 Squat Snatches (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)135/95
  • 20 Sit-ups
  • 200 Meter Run

WOD

Hang Squat Cleans

3-3-3-3-3-3 then 3+ at 50% of last set of 3*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

12 Minute AMRAP of
  • 1 Squat Clean (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 AbMat Sit-ups
  • 200 Meter Run

WOD

“Spartan WOD”

For Time

  • 200 Meter Run
  • 35 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 35 Hollow Rocks
  • 35 Air Squats
  • 35 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 200 Meter Run
  • 25 Box Jumps
  • 25 Hollow Rocks
  • 25 Air Squats
  • 25 KB Swings
  • 400 Meter Run
  • 15 Box Jumps
  • 15 Hollow Rocks
  • 15 Air Squats
  • 15 KB Swings
  • 400 Meter Run

 

WOD

Overhead Squats

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!)

“Not Brit”

7 RFT of

  • 200 Meter Run
  • 10 SDLHP (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)

1 2 3 4 26
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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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