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WOD

Clean and Jerk

5×2 @ 85% of 1 RM

15 Minute EMOM of

  • 5 Burpees
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • Max V-Ups for remainder of the minute

Score =  total number of V-Ups performed.

WOD

4 RFT of

  • 50 Double Unders (L2: 25 DUs, L3: 150 Singles)
  • 40 Hollow Rocks
  • 30 AbMat Sit-ups
  • 20 V-Ups
  • 10 Burpees

WOD

15 Minute EMOM of

  • 6 Jumping Lunges
  • 5 V-Ups
  • 6 Hip Bridges

WOD

Overhead Squat

3-3-3-3-3-3

4 RFT of:

  • 16 V-Ups
  • 9 HSPU (L2: w/ pad, L3: 18 pike presses)
  • 12 Alternating Pistols (L2: to Medball, L3: to Box)

WOD

3 RFT of

  • 15 One-Arm DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 15 Hollow Rocks
  • 15 One-Arm DB Snatch (opposite arm) (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 15 V-Ups

WOD

Sumo Deadlift

2-2-2-2-2-2

4 RFT of

  • 25 Supermans
  • 25 V-Ups
  • 2 Laps in Courtyard (Run on the long sections, walking lunges on the short sections)

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Today’s WOD

  • Saturday, 9/23/17

    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. […]
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