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WOD

Back Squat – 1RM w/ a 3 second pause then 2×1 @ 85%
 
15 minute AMRAP:
  • 10 Calories Row
  • 15 Hand Release Push-ups
  • 20 Lunges (Total – 10 each leg)

WOD

Back Squat – 2RM w/ a 3 Second Pause in the first rep then 2×2 @ 85%
4 x 500m Row
(Score = Total combined time for the 2000 Meters)

WOD

Push Jerk

5×2 @ 80% of 1RM

21-18-15-12-9 of

  • Back Squat / from the ground (RX: 155#/105#, L2: 135#/95#, L3: 115#/80#)
  • Hand Release Push-ups

WOD

Back Squat

5×6 @ 70% of 1RM

3 RFT of

  • 25 DB Push Press
  • 25 DB Deadlifts
  • 25 DB Front Squats

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#

WOD

For Time:

500 Meter Row

then

“DT”

5 Rounds of

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Weights = Competition: 155#/115#, RX: 135#/95#, L2: 115#/80# L3: 95#/65#)

then

500 Meter Row

WOD

Back Squats

5-5-5-5-5-5 then 5+ at 60% of last set of 5

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

12 Minute AMRAP of
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Burpees
Start off with one rep of each movement, increasing by 1 rep in each round that you perform.

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Today’s WOD

  • Tuesday, 1/16/18

    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*
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