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Partner WOD Saturday!

3 RFT of

  • 800 Meter Run
  • 50 Burpees
  • 30 DB Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)

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

Partner WOD Saturday!

For time.

  • 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 400 Meter Run w/ Medball
  • 100 Hand Release Push Ups (L2: Box Push-ups)
  • 400 Meter Run w/ Medball
  • 200 Double Unders (L2: 150 DUs, L3: 400 singles)

Run is done together. All other work should be split equally

WOD

For Time

  • 50 Thrusters
  • 50 Deadlifts
  • 50 Front Squats
  • 50 STOH
  • 50 SDLHP

Weights for each movement: RX: 75#/45#, L2: 65#/35#, L3: 45#/25#

WOD

For Time:

  • 21 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 400 Meter Run
  • 15 Thrusters
  • 200 Meter Run
  • 9 Thrusters
  • 400 Meter Run
  • 6 Thrusters
  • 200 Meter Run
  • 3 Thrusters

WOD

Front Squat

5×3 @ 80% of 1RM

“Jackie”

For Time:

  • 1000 Meter Row
  • 50 Thrusters (45#/25#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

WOD

Deadlift

5×4 @ 80% of 1RM

“Fran”

21-15-9 of

  • Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Pull-ups (L2: Strict Band Pull-ups)

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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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