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WOD

Today’s Skill: Pistol Practice/Progressions

17 Minute AMRAP:

3 Rounds of:

  • 15 Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 15 STO (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 50 Double Unders (L2: 25 Double Under Attempts, L3: 100 Singles)
    *After the 3 rounds are completed, you do Burpees until the 17 Minute AMRAP is over*

(Score = # of Burpees)

WOD

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

WOD

Snatch Balance

1-1-1-1-1-1

7 Minute AMRAP of

  • 5 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 3 Cleans (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Front Squat

1-1-1-1-1-1

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

Partner WOD Saturday!

Skill:
-Front Rack Position
-Front Squat

25 Minute AMRAP

  • Partner A Runs 2 Laps while Partner B performs Cleans (RX: 135/95, L2: 115/80, L3: 95/65) then switch
  • Partner A Runs 2 Laps while Partner B performs Burpees then switch
  • Partner A Runs 2 Laps while Partner B performs Frontsquats (RX: 135/95, L2: 115/80, L3: 95/65) then switch
  • Partner A Runs 2 Laps while Partner B performs AbMat Sit-ups then switch

Score = total reps

WOD

5 Rounds of:

  • 3 Cleans
  • 20 Burpees

Score: Total pounds of cleans performed.  20 min time cap.


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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