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Blog Archive

 

REST

*As usual, we still have a 11am class for those who want to workout.

 

WOD:

3 rounds for time of:
500m Row
21 Burpees
400m Run

 

Skill:

  • Snatch

WOD:

4 Rounds of the following:

  • 15 Hang Snatch (75#/50#)
  • 15 OH Squats (75#/50#)

-Then-

4 Rounds of the following:

  • 15 Hollow Rocks
  • 15 Superman Rocks

For time.

 

Skill:

  • Pistol
  • Kipping HSPU

WOD:

7 Rounds of “Mary”

  • 5 HSPU
  • 10 Pistols alternating legs
  • 15 Pull Ups

 

Times:

Skill:

Rope climb

WOD:

5 rounds for time of:

  • 1 Rope climb
  • 10 T2B
  • 20 Walking lunges (45#/25#)
  • 400m Run

Times:

20121108-095103.jpg

Skill:

  • Back Squat
  • Clean

WOD:

Back Squats
3-3-3-3-3

Cleans
2-2-2-2

Times:

20121108-094855.jpg


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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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