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WOD

Strict Press

5-5-5-5-5-5 then 5+ at 60% of last set of 5

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

10-9-8-7-6-5-4-3-2-1 of

  • DB Front Squats (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#)

1 Rope Climb after each round (L2/L3: 3 Rope Get-ups)

WOD

Strict Press

3-3-3-3-3-3

5 Rounds of

  • 1 Minute of Hollow Rocks
  • 1 Minute of Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 1 Minute of STOH (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute Rest

WOD

Strict Press

2-2-2-2-2-2 then 2+ at 60% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

21-15-9 of

  • Calorie Row
  • Handstand Push-ups (L2: w/ pad, L3: x2 Pike Press)

WOD

Split Jerk
3-3-3-3-3-3

12 Minute EMOM of

  • 2 Strict Presses
  • 4 Push Presses
  • 6 Push Jerks

Form is PARAMOUNT. Your first 12 reps should look like the last!

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

​WOD

Strict Press 

2-2-2-2-2-2 

“Annie”

50-40-30-20-10 of

  • Double Unders (L2: 25, 20, 15, 10, 5, DUs, L3: 150, 120, 90, 60, 30 Singles)
  • Situps 

WOD

Strict Press

3-3-3-2-2

“80-40”

For Time:

  • 80 Slam Balls
  • 40 Sit-ups
  • 80 Double Unders (L2: 40 DUs, L3: 240 Singles)
  • 40 Slam Balls
  • 80 Sit-ups
  • 40 Double Unders (L2: 20 DUs, L3: 120 Singles)

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Today’s WOD

  • Wednesday, 5/24/17

    WOD Squat Clean 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!) 2 RFT of 21-15-9 Deadlifts Front Squats Push Press Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#
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