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WOD:

  • 11 Shoulders to Overhead (115#/75#)
  • 10 Bar Lunges (115#/75#)

5 rounds

Then

100 DUs

For time

 

Times (after the jump):

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WOD:

  • 50 DUs
  • 50 HR Push-ups
  • 50 Abmat Sit-ups
  • 50 Wall Ball (20#/14#)

2 Rounds for time.

 

 

Skill:

  • DB Split Jerk

WOD:

  • DB Split Jerks 6-6-6-6-6 (work on form and timing, alternate sides)

Rest

  • 100 DUs
  • 30 OH Squats (75#/50#)

3 Rounds for time

 

Times (after the jump):

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Skill:

Snatch

WOD:

3 Rounds of:

  • 10 Squat Snatches (85#/55#)
  • 5 Muscle-Ups/Bar Muscle-Ups

-Then-

150 DUs

For time.

Times:

20121120-064241.jpg

Skill:

Front Squat

WOD:

3 Rounds for time of:

  • 10 Front Squats (155#/105#)
  • 50 DUs

Times:20121107-085649.jpg

 

Skill:

  • Kipping and butterfly pull-ups

WOD:

2 RDs for time of:

  • 50 Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (75#/45#)
  • 75 DUs

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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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