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WOD

Strict Press – 5×5 (Same Weight for all 5 sets – 75-80% if 1RM is known)

30-20-10 reps for time:

  • Push Press (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Toes to Bar (L2/L3: Knee Rasies)
  • Wall Balls (RX: 20# to 10’/14# to 9′, L2: 20# to 9’/ 12# to 9′, L3: 14# to 10’/ 10# to 9′)

WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

WOD

2 RFT of

  • 100 Double Unders
  • 30 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)
  • 10 Sprawl to Pull-ups

WOD

5 RFT of

  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Sit-ups
  • 30 Box Jumps  (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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