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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#)

WOD

4 RFT of

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

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

WOD

4 RFT of

  • 400 Meter Run
  • 7 Roll-up Starfish Jumps
  • 10 SDLHP (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

WOD

21-18-15-12-9-6-3 rep rounds of:

  • SDLHP
  • Shoulder to Overhead

Weights for both movements: RX: 75#/45#, L2: 65#/35#, L3: 55#/25#


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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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