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Saturday, 10/14/17

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

WOD

Overhead Squat
2-2-2-2-2-2

4 RFT of

  • 4 Bar Muscle-up (L2: 4 C2B Pull-ups/4 Deficit Push-ups,  L3: 12 Strict Band Pull-ups)
  • 25 Double Unders (L2: 15 DUs, L3: 75 Singles)
  • 10 Overhead Squats (RX: 115#/80#, L2:95#/65#, L3: 75#/45#)
  • 25 AbMat Sit-ups

5 RFT of

  • 15 Chest-to-Bar Pull-ups (L2: Pull-up, L3: Strict Band Pull-ups)
  • 400 Meter Run

WOD

Power Snatch
1-1-1-1-1-1

10 Minute EMOM of

  • 3 Power Snatches

Then

10 Minute EMOM of

  • 2 Power Snatches

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

For Time:

  • 500 Meter Row
  • 30 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)
  • 750 Meter Row
  • 20 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)
  • 1000 Meter Row
  • 10 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)

1 2 3 4 5 360
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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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