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WOD

3 Second Pause Front Squat – 3RM then 85% for 2×3
 
“Death by Power Clean + Toes to Bar”
  • Power Clean (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • Toes to bar (L2/L3: Knee Raises)
(On the first minute: 1 PC + 1 TTB)
(On the second minute: 2 PC + 2 TTB)
*Go as far as you can until you can no longer complete the designated work in the minute.*

WOD

Pause Front Squat – 5×5 (Same Weight for all 5 sets – 70-75% if 1RM is known)
7 Rounds for time:
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Double Unders (L2: 10 Double Under Attempts, L3: 40 Singles)

WOD

Clean Complex (1 Squat Clean + 2 Front Front Squats) 1RM
3 Rounds for time:
  • 500m Row
  • 12 Deadlifts (Rx: Bodyweight, L2: 80% Bodyweight, L3: 60% Bodyweight)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
*20 Minute Time Cap*

WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

WOD

Front Squat

4-4-4-4-4

3 RFT of

  • 15 Bar Facing Burpees
  • 15 Shoulder-to-Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

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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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