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WOD

Backsquat

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

10 Minute AMRAP of

  • 4 Sprawls
  • 6 Hand Release Push-ups
  • 8 Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

“Open 12.3”

18 Minute AMRAP of

  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 12 Push Press (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 9 Toes-to-Bar

WOD

Push Press

5-5-5-5-5-5

For time:

  • 30 Power Snatches (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 30 Ab-Mat Sit-ups
  • 30 Bar-Hop Burpees
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Deadlifts (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 1 Lap Run (together)

WOD

Front Squat
2-2-2-2-2-2

4 RFT of

  • 250 Meter Row
  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 20 Sprawls

Skill

KB swings

WOD

For time:
30 box jumps (Rx: 30″/24″, L2: 24″/20″, L3: 20″/18″)
30 pull-ups (Rx: C2B, L2: Pull-up, L3: band C2B)
30 kb (Rx: 2 pood/1.5pood, L2: 1.5pood/1pood, L3: 1pood/0.5/pood)
30 walking lunges (Rx: 95#/65#, L2:75#/55#, L3: 65#/45#)
30 T2B (L2: K2E, L3: Knee raises)
30 HSPU (Rx: from floor, L2:pad, L3: wall walk)
30 hip extensions on GHD
30 WB (Rx: 20# to 11′, 14# to 10′, L2: 20# to 10’/14# to 9′, L3: 14# to 10’/10# to 9′)
30 burpees
30 triple-unders (L2: 50 DUs, L3: 200 JRs)

Performance WOD

30 Snatch for time (135#/95#)


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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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