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WOD

Strict Press – 3RM then 3×3 @ 80%
6 Minute AMRAP:
  • 5 Ground to Overhead (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 20 Air Squats
*3 Minutes Rest*
6 Minute AMRAP
  • 5 Ground to Overhead (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 10 Hand Release Push-ups

WOD

Deadlift

5×2 @ 85% of 1RM

12 Minute AMRAP of (with reps increasing by 3)

Starting off with:

  • 3 Ground to Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 3 Knee-to-Elbows (L2/L3: Knee Raises)
  • 3 Pistols (L2: to Medball, L3: Box Pistols)

 

WOD

15 Minute AMRAP of

  • 5 Deadlifts
  • 4 Front Squats
  • 3 Squat Cleans
  • 2 Push Jerks
  • 1 Ground-to-Overhead

Weights for all movement = RX: 165#/125#, L2: 135#/95#, 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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