RFT

WOD: “3RFT” -Tues 7.21.15

Strength: Tempo Back Squat, 50%, 4×5, 3 Sec Descent, 1 Sec Pause, 1 Sec Ascent, Every 90 sec

WOD:  3RFT

3 Rounds of:

  • 21 Slam Balls (30/20)
  • 15 Thrusters (95/65)
  • 9 DB/KB Burpee Box Step Overs

***record time after 3 rounds

2 min rest

3 Rounds of: (every 2 min for 6 min)

  • 30 Sec accumulated Handstand Hold
  • 30 Sec Rest
  • 30 Sec Plank (unbroken)
  • 30 Sec Rest

= 1 round

25 min cap

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WOD: “For Time” -Tues 6.30.15

Strength: Squat Clean, 6×2 @ 85%, Every 90 Seconds, Drop and Reset each rep

WOD:  “For Time”

On a continuously running clock Perform:

Part A:  3-6-9-12-15

Plate Burpee

Shoulder to Overhead (135/95)

*30 Double Unders after every round (5 rounds total. 3, 3, 30.  6, 6, 30. 9,9,30 etc)

RECORD TIME 

2 Min Rest

Part B: 4 Rounds 

15 Box Jump Overs (24/20)

15 Chest to Bar Pull Ups (mod: pull ups, jumping pull ups)

3 Rope Climbs

Rest 1 min after every round

Record time after your 4th round. 

30 min time cap

Some people can start on Part B and move to part A. Everyone will be resting on their own.

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