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Blog Archive

WOD

Strict Press

5-5-5-2-2

12 Minute AMRAP of

  • 12 DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Clam Crunches 

WOD

Strict Press

5-5-5-5-5

For Time

21-15-9 of

  • Power Cleans (RX: 155#/115#, L2: 135#/95#, L3: 95#/65#)
  • Bar-Hop Burpees

WOD

Strict Press

5-5-3-3-2-2

12 Minute AMRAP of

  • 10 Bent Over Rows (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 15 Back Squats (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Barbell Complex

5 Sets of:
1 Strict Press – 3 Push Press – 5 Push Jerks

15 Minute AMRAP of

  • DB Lunges (Up and back through length of classroom. RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 25 AbMat Sit-ups

WOD

Strict Press

2-2-2-2-2

11 Minute AMRAP of

  • 8 Burpees
  • 12 AbMat Sit-ups

  

WOD

Strict Press
5-5-5-5-5

For time:
Buy-in = 800m run (6 laps around the courtyard)

Then 21-15-9 of:

  • Thrusters (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • Burpees over the bar

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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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