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WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

5 Sets of Max Strict Pull-ups

3 RFT of

  • 10 KB Sumo Deadlifts
  • 10 Goblet Squats
  • 25 Sit-ups
  • 25 KB Swings

KB Weights = RX: 70#/55#, L2: 55#/35#, L3: 35#/25#

WOD

3 Rounds of

  • 1 Minute of Thrusters (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute of Sumo Deadlifts (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute of Burpees
  • 1 Minute Rest

Score = total reps completed.

WOD

Sumo Deadlift

3-3-3-3-3 then 3+ at 60% of the last set of 3*

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

For time:

  • 800 Meter Run
  • 25 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Thrusters (45#/25#)
  • 25 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 800 Meter Run

WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

Sumo Deadlift

3-3-3-3-3-3 then 3+ at 50% of the last set of 3*

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

For Time (switching between movements)

Thrusters
12-10-8-6-4-2

AbMat Sit-ups
50-40-30-20-10

 


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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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