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Thursday, 1/18/18

WOD

Pause Overhead Squat – 5×5 (Same weight for all 5 sets)
 
15 Minute AMRAP:
  • 10 Burpees
  • 15 Ring Rows
  • 20 Lunges (Total – 10 each leg)

WOD

Deadlift – 6×2 (Same weight for all 6 sets – 90% if 1RM is known)
*NO TOUCH AND GO*
 
10-15-20-15-10
  • Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • AbMat Sit-ups
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
Pistol Practice/Progressions
For time:
Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″)
4 Rounds:
  • 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
  • 20 Calories Row
  • 20 Push-ups
*25 Minute time cap*

WOD

3 Second Pause Front Squat – 3RM then 85% for 2×3
 
“Death by Power Clean + Toes to Bar”
  • Power Clean (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • Toes to bar (L2/L3: Knee Raises)
(On the first minute: 1 PC + 1 TTB)
(On the second minute: 2 PC + 2 TTB)
*Go as far as you can until you can no longer complete the designated work in the minute.*

*Partner WOD*

5000m Row for time. While partner 1 is rowing, partner 2 is performing Burpees. Switch every 500m.
*Score = Total time for Row minus total number of Burpees (1 Burpee = 1 Sec)*

WOD

Weighted Push-ups  – 5RM
 
20 Minute AMRAP:
  • 200m run
  • 15 Pull-ups (L2/L3: Banded Pull-ups)
  • 200m run
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

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Today’s WOD

  • Thursday, 1/18/18

    WOD Pause Overhead Squat – 5×5 (Same weight for all 5 sets)   15 Minute AMRAP: 10 Burpees 15 Ring Rows 20 Lunges (Total – 10 each leg)
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