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Skill

  • SDLHP – watch your back!
  • Push Jerk

WOD

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

RX:

  • SDLHP (75#/45#)
  • Shoulders to OH (75#/45#)

L2:

  • SDLHP (65#/35#)
  • Shoulders to OH (65#/35#)

L2:

  • SDLHP (55#/25#)
  • Shoulders to OH (55#/25#)

Performance WOD

OH Squats:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70 %
3+ x 80%

50 Leg Extensions

11205043_684116721693258_410756849965382114_n

WOD

9 min AMRAP of:

  • 7 Ring Dips (Rx: ring dips, L2: band ring dips, L3: 14 box ring dips)
  • 10 Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 13 KB SDLHP (Rx:1.5pood/1pood, L2:1.5 pood/1pood, L3: 1pood/0.5pood)

Performance WOD

20 Minute AMRAP of Muscle ups with a 6 round buy-in of: 12 Shoulder to Overhead (155#) and 50 DUs.

RESULTS:

photo (24)

Skill:

  • SDLHP
  • Burpees

WOD:

For time:
50 SDLHP (65#/35#)
10 Burpees
40 SDLHP
20 Burpees
30 SDLHP
30 Burpees
20 SDLHP
40 Burpees
10 SDLHP
50 Burpees

RESULTS:

IMG_20130425_195353

WOD:

4 RDs of:

  • 30s of OH Squats (95#/65#)
  • 30s of WB (20#/14#)
  • 1min Rest

4 RDs of:

  • 30s of Pull-Ups
  • 30s of SDLHP (95#/65#)
  • 1min Rest

RESULTS:
IMG_20130305_202214

WOD:

  • OH Squat 3-3-3-3-3

THEN

21,15,9 of: 

  • SDLHP (95/65#)
  • OH Squat (95/65#)

WOD:

9 min AMRAP of:

  • 7 Ring Dips
  • 10 Wall Ball
  • 13 SDLHP (65#/45#)

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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