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WOD

15 Minute AMRAP of

  • 10 Hang Squat Cleans (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 8 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • 21 AbMat Sit-ups

WOD

Hang Squat Cleans

3-3-3-3-3-3 then 3+ at 50% of last set of 3*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

12 Minute AMRAP of
  • 1 Squat Clean (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 AbMat Sit-ups
  • 200 Meter Run

WOD

Hang Squat Clean

3-3-3-1-1-1

12 Minute EMOM of

  • 3 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 3 American KB Swings
  • 4 Alternating Goblet Lunges

WOD

For Time:

  • Run 5 Laps
  • 80 Air Squats
  • 60 Sit-ups
  • 40 Push-ups
  • 20 Hang Squat Cleans (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • Run 5 Laps

WOD

Hang Squat Clean
3-3-2-2-1-1-1

2 rounds of:

  • Farmers Carry -2 loops around the courtyard (Rx: 45#/35#, L2: 35#/25#, L3: 30#/20#)
  • 50 Jumping Squats
  • 50 Abmat Sit-ups

WOD

Complex: 1 Hang Squat Clean + 4 Front Squats

1-1-1-1-1

4 RFT of

  • 5 Manmakers (RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 50 Double Unders (L2/L3: 150 Singles)


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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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