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Blog Archive

 

Skill:

  • Kipping and butterfly Pull UpsB
  • Bar Muscle-Ups

WOD:

  • 800m Run
  • 10 Bar Muscle Ups (or 30 Pull Ups)
  • 40 HR Push Ups

3 Rounds for time.

 

 

WOD:

For time:

  • 15 DB Squat Clean and Jerks (45#/25#)
  • 200M Run
  • 15 DB Thrusters (45#/25#)
  • 400m Run
  • 15 DB Squats (45#/25#)
  • 800m Run

 

Skill:

Push Jerks

WOD:

OH Squats: 4-3-2-2-1-1

Push Press: 4-4-3-3-2-2

Push Jerks: 1-1-1

 

Skill:

Pistols

WOD:

Tabata row
Rest 1 minute
Tabata HSPU
Rest 1 minute
Tabata pistols (alternating)
Rest 1 minute
Tabata medball cleans

 

WOD:

30 Power Snatch for time (75#/50#)

Rest

Turkish Get-ups for max weight

3-3-3-2-2 each side

 

WOD:

Team of two.  One teammate at a time.  15min AMRAP of:

  • 6 front rack lunges (95#/65#)
  • 9 pull-ups

Rest

Core: 50 GHD sit-ups


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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