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WOD

Thrusters

2-2-2-2-2-2

“Jackie”

For time:

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

WOD

  • 10 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 50 Double Unders (L2: 1/2 DUs, L3: x3 Singles)
  • 8 Thrusters
  • 40 Double Unders
  • 6 Thrusters
  • 30 Double Unders
  • 4 Thrusters
  • 20 Double Unders
  • 2 Thrusters
  • 10 Double Unders

WOD

“CrossFit Open Workout 11.6”

7 Minute AMRAP of

  • 3 Thrusters (RX: 100#/65#, L2: 75#/45#, L3: 65#/35#)
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 6 Thrusters
  • 6 Chest-to-Bar Pull-ups
  • 9 Thrusters
  • 9 Chest-to-Bar Pull-ups

If you complete the round of 9, complete a round of 12, then go on to 15, etc.

WOD

Clean Pull

8-8-8-8

4 RFT of

  • 15 Deadlifts
  • 5 Thrusters
  • 10 Overhead Squats

Weights for all movements: RX: 75#/45#, L2: 65#/35#, L3: 55#/25#

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


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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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