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WOD

5 RFT of

  • 200 Meter Run
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 4 Rope Get-ups)
  • 15 Hollow Rocks

WOD

    5 RFT of

    • 10 Push Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
    • 200 Meter Run
    • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

    WOD

    For time:

    • 50 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
    • 40 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
    • 30 Abmat Sit-ups
    • 40 Russian KB Swings
    • 30 Box Jumps
    • 20 AbMat Sit-ups

    then

    600 Meter Run

    WOD

    4 RFT of

    • 400 Meter Run
    • 7 Roll-up Starfish Jumps
    • 10 SDLHP (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

    Partner WOD Saturday!

    One teammate working at a time. Switch turns however you like!

    For time:

    • 800 Meter Run (together)
    • 50 Knees-to-Elbows (L2: Knee Raises)
    • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 50 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
    • 100 Hollow Rocks
    • 50 Burpees
    • 400 Meter Run (together)

    WOD

    4 Rounds of

    • 100 Meter Run
    • 15 Overhead Squats (RX: 75#/45#, L2: 65#/45#, L3: 45#/25#)
    • Max Unbroken Push-ups
    • 2 Minute Rest

    *Each round must be completed within 4 minutes. Score = total number of push-ups completed.

     


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    Today’s WOD

    • Saturday, 4/29/17

      WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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