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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, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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