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WOD

Back Squat
10-10-10

For time:

  • 1200 run (9 laps around the courtyard)
  • 20 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 800m run (6 laps around the courtyard)
  • 15 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 400m run (3 laps around the courtyard)
  • 10 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

*25-minute time cap*

  

  

WOD

Snatch Grip Deadlift
3-3-3-3-3-3

For time:

  • 50 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 800m run (6 laps around the courtyard)
  • 150 Double Unders

WOD

4 Rounds (1 Minute Per Station. 1 Minute Rest between rounds.) of

  • Toes-to-Bar (RX: T2B, L2: K2E, L3: Knee-ups)
  • Weighted Step-Ups (RX: 25#/20#, L2: 20#/15# L3: 15#/10#)
  • Hollow Rocks
  • Back Squats (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Score: Total # of Reps

WOD

Back Squat
10-10-10

18 minute AMRAP:
2 box jumps
2 front rack lunges (Rx:115#/75#, L2:95#/65#, L3:75#/45#)
Increasing by 2 every round. 2,4,6,8 etc.

WOD

3 Second Pause Back Squat:

5-4-3-2-2-1-1-1

7 minute AMRAP of:

15 thrusters (Rx:95#/65#, L2:85#/55#, L3:75#45#)

10 burpees

WOD

3 Rounds for time

  • 10 Back Squats (RX: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 T2B
  • 200 meter run
  • 10 Front Squats (RX: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Sprawl jumping pull-ups
  • 200 meter run

Performance WOD

Hang Squat Snatch

5-4-3-2-1-1-1-1


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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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