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WOD

Back Squat
1-1-1-1-1-1

5 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 185#/135#, L2: 135#/95#, L3: 95#/65#)

Partner WOD Saturday!

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

For Time:

  • 100 Pull-ups (L2: Strict Band Pull-Ups)
  • 50 Hollow Rocks
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Rope Climbs (L2/L3: 4:1 Rope Get-ups)
  • 100 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Run 5 Laps Together

Special Birthday WOD!

Happy Birthday Alex!

“Filthy Fifty-Three”

For Time

• 53 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

• 53 Jumping Pull-Ups

• 53 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)

• 53 Walking Lunges

• 53 Knees-to-Elbows (L2/L3: Knee Raises)

• 53 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )

• 53 Back Extensions (Supermans)

• 53 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

• 53 Burpees

• 53 Double-Unders (L2: 26 DUs, L3: 156 Singles)

WOD

For Time
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
9-15-21 of
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • Hollow Rocks
  • Strict Pull-ups (L2: Strict Band Pull-ups)
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
Then 1 Lap Farmer’s Carry in Courtyard w/ KB or DB
  • KB weights: RX: 55/35, L2: 35/25, L3: 25/15
  • DB weights: RX: 45/25, L3: 35/15, L3: 25/10

WOD

For Time:

20-15-10-5-10-15-20 of

  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

Partner WOD Saturday!

Cash In:

  • 400 Meter Run (together)
  • 200 DUs (L2: 100 DUs, L3: 400 JR)

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′)
  • 500 Meter Row

Cash Out:

  • 100 DUs (L2: 50 DUs, L3: 200 JR)
  • 200 Meter Run (together)

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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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