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WOD:

Deadlift 3-3-3-3-3

Rest

3 Rounds for time of:

  • 500m Row
  • 25 Burpees

No Wait-list (again!)

WOD:

Weighted Pull-Up 1-1-1-1-1

Rest

Team of two

  • 101 DB Squat Cleans (40#/20#) – only one team member at a time
  • 4 Burpees (with overhead claps) every min on the min – both team members

For time

 

WOD:

  • 2 Bench presses (body wt.)
  • 2 Burpees
10 Rounds

Rest

Every min on the min for 10min

  • 3 DL (go big)
  • 6 KB Swings (1.5 pood / 1 pood)
  • 9 Air Squats

 

 

 

 

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:

  • SDLHP
  • Burpees

WOD:

For time:
50 SDLHP (65#/35#)
10 Burpees
40 SDLHP
20 Burpees
30 SDLHP
30 Burpees
20 SDLHP
40 Burpees
10 SDLHP
50 Burpees


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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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