W.O.D. & Announcements
W.O.D. & Announcements
Thursday, May 18, 2017
Friday (5/19/17)
Workout of the day:
AMRAP 20 (Partner WOD)
[Rx]
100 Calorie Row
80 Box Jumps (24/20)
60 HSPUs
20 Sumo Deadlift High Pulls (135/95)
[Scaled/Modified]
100 Calorie Row
80 Box Jumps/Step-ups
60 HRPUs
20 Sumo Deadlift High Pulls
Sunday, May 14, 2017
Monday (5/15/17)
For time:
[Rx+]
50 Medball Cleans (20/14)
25 Push Jerks (155/105#)
50 Medball Cleans (20/14)
[Rx]
50 Medball Cleans (20/14)
25 Push Jerks (125/85#)
50 Medball Cleans (20/14)
[Scaled/Modified]
Level II:
50 Medball Cleans (14/10)
25 Push Jerks (95/65#)
50 Medball Cleans (14/10)
Level I:
30 Medball Cleans (14/10)
25 Push Jerks (75/55#)
30 Medball Cleans (14/10)
*Jerks may be taken from the rack for Level I.
*Weights for Level I and Level II are just suggestions.
Sunday, April 16, 2017
Monday (4/17/17)
AMRAP 6:
100m Run 🏃🏽
12 KB Swings (53/35)
12 Air Squats
[2 minute rest]
AMRAP 6:
100m Run 🏃🏽
10 KB Swings
10 Air Squats
[2 minute rest]
AMRAP 6:
100m Run 🏃🏽
8 KB Swings
8 Air Squats
Tuesday, April 11, 2017
Wednesday (4/12/17)
AMRAP 12:
[Rx+]
9 Overhead Squats (75/55)
3 Bar Muscle-ups
[Rx]
9 Overhead Squats (75/55)
3 Ring Dips
[Modified]
9 Overhead Squats with either an empty bar (45/35/15) OR a PVC Pipe
3 Negative Box Dips
Sunday, April 9, 2017
Monday (April 10, 2017)
5 Rounds for time:
200m Run
20 Empty Bar Thrusters (45/35)
10 T2B