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Skill:

Power Snatch

WOD:

1Rd, 2 Rds, and 3Rds for time of:

  • 6 Power Snatches (95#/55#)
  • 12 Alternating Pistols
  • 24 Box Jumps (20″/18″)

2-min rest in-between rounds one, two and three.

 

 

WOD:

  • 3 min Row for max calories
  • 3 min AMRAP Box Jumps
  • 2 min AMRAP Burpees
  • 2 min AMRAP DUs
  • 1 min AMRAP KB swings (55#/35#)
  • 1 min AMRAP Push-Ups

Rest

Max pull-up hold x 3

 

Skill

  • Wall Ball
  • K2E

WOD:

For time:

20 Wall Ball (20#/14#)
10 K2E
5 Rounds
then
30 Box Jumps (24″/20″)

 

WOD:

“Tuesday Blend”
For Time:

20 Pull Ups
30 Sprawls
50 Walking lunges
20 HSPU
30 DUs
50 Box Jumps, 20″/16″
20 K2E
30 KB swings, 1.5 pood/ 1 pood
50 Sit-ups
20 Hang squat cleans, 35# DB/ 20# DB
30 Back extensions
50 Wall ball shots, 20#/14#
2 Rope climb ascents (squeeze this in whenever you want.  Strategize.)


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets) ¬† For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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