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WOD

For Time
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
9-15-21 of
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • Hollow Rocks
  • Strict Pull-ups (L2: Strict Band Pull-ups)
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
Then 1 Lap Farmer’s Carry in Courtyard w/ KB or DB
  • KB weights: RX: 55/35, L2: 35/25, L3: 25/15
  • DB weights: RX: 45/25, L3: 35/15, L3: 25/10

WOD

Press

2-2-2-2-2 then 2+ at 70% of last set of 2

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

5 Rounds of

  • 20 DB Medball Chest Press (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • Max Unbroken Strict Pull-ups (L2/L3: Strict Pull-ups w/ band)

Score = total number of pull-ups completed.

WOD

2 RFT of

  • 400 Meter Run
  • 40 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Butterfly Sit-ups
  • 20 Push-ups (Strict! Knees should not touch the floor.)
  • 10 Strict Pull-ups (L2/L3: Strict Banded Pull-ups)

Attention: we will be closed starting 7pm on Friday and remain closed on Saturday 7/4.  Happy fourth of July , and see you on Sunday!

WOD

5 rounds for time of:

  • 5 Strict Pull Ups (RX: Stirct, L2: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 200m run
  • 5 Strict Pull Ups (RX: Stirct, L2/L3: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 100 DUs (L2: 300 JRs)

Performance WOD

Push Jerks 18-15-9 (use maximum weight)

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WOD

5 rounds for time of:

  • 5 Strict Pull Ups (RX: Stirct, L2: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 200m run
  • 5 Strict Pull Ups (RX: Stirct, L2/L3: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 100 DUs (L2: 300 JRs)

Performance WOD

Push Jerks 18-15-9 (use maximum weight)

RESULTS:

aug16


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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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