WODS

8 August 2017

WOD: 3 Rounds For Time 800M Run 50 ft KB Lunge 50/35 (L3) 35/25 (L2) 25/15 (L1) 5 Ring Dips (L3) Black Band (L2) Bench Dips (L1)

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5 August 2017

With a Partner Complete: 60 sit-ups 30 deadlifts (225/155) 100 double unders 30 clean and jerk (95/65) 60 OH walking lunge steps (25/15) Split the work as needed, must be completed in order.

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4 August 2017

"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

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3 August 2017

STRENGTH/SKILL: Oly WOD: 15-13-11-9-7-5-3-1 Burpee Box Jump Overs Squat Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1)

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2 August 2017

STRENGTH: Bench 1 RM WOD: 4 Rnds: 3 Min AMRAP: 7 Thrusters 95/65 (L3) 65/55 (L2) 45/35 (L1) 100 M Sprint

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31 July 2017

STRENGTH: Press 1 RM WOD: AMRAP in 16 Min: 40 Double Unders 10 C&J 135/95 (L3) 95/65 (L2) 45/35 (L1) 25 Squats 5 Snatches

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20170728

"DT" 5 RFT of: 12 Deadlifts (L3 - 155/115) (L2 - 135/85) (L1 - 95/65) 9 Hang Power Clean 6 Push Jerk

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28 July 2017

"DT" 5 RFT: 12 Deadlifts 155/115 (L3) 135/85 (L2) 95/65 (L1) 9 Hang Power Cleans 6 Push Jerks

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20170727

Strength: Power Snatch x3 - 10 Min to warm up and practice technique, and then EOM x3   21-15-9: Thrusters (L3 - 135/95) (L2 - 95/65) (L1 - 45/35) Push-ups

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27 July 2017

STRENGTH: Power Snatch x3 - 10 Min to practice technique, then EOM x3 WOD: 21-15-9 Thrusters 135/95 (L3) 95/65 (L2) 45/35 (L1) Push-ups

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26 July 2017

STRENGTH: Strict Press 3RM WOD: 2 Min Max Rep C&J 4 Min Tabata Squats 2 Min Max Rep C&J *Score is total C&J + Lowest round of squats

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