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WOD

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

3 rounds of:

  • 500m row
  • 12 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
  • 15 Hollow Rocks

WOD

For Time

Weights for each movement: Rx: 115#/75#, L2:95#/65#, L3:75#/50#

  • 28 Deadlifts
  • 28 Push Press
  • 28 Barbell K2E
  • 28 SDLHP
  • 28 Bar Hop Sprawls
  • 28 Back Squats

WOD

Front Squat

3-3-3-3-3

Backsquat

10-10-10 (50% of 1 rep max)

For Time

  • 500 Meter Row
  • 50 Sit-Ups
  • 1000 Meter Row
  • 40 Sit-Ups
  • 1500 Meter Row
  • 30 Sit-Ups

  

For Time:

Weights for each movement: Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#

  • 24 Front Squats
  • 24 Back Squats
  • 24 Push Jerks
  • 24 Deadlifts
  • 24 Thrusters

WOD

Back Squats

2-2-2-2-2

21-15-9 of

  • HSPU (L2: w/pad, L3: 42, 30, 18 of Pike Presses)
  • Box Dips
  • Hand Release Push Ups

WOD

Back Squat

1-1-1-1-1 then 1+ at 60% of the last rep*

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

5 RFT of

  • 9 Push Jerks (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 13 Push-ups
  • 10 Front Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

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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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