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WOD

Tabata L-Sit (Rx: Parallettes, L2: Box, L3: Box with bend knees)

Rest

6min AMRAP of Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)

Rest

5min AMRAP of Rowing

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Skill WOD

  • L-sit 30sec with 30sec break x 4 sets (use box or parallettes)
  • Partner HS walk for 5min

WOD

1min in each station, 3 rounds.

  • Clam Sit-ups (limps extended, hands to toes at the top)
  • Rope Climb (4 points/reps for each climb), Rope Walk: 1 point
  • Hand clap Push-ups
  • Jumping Lunges
  • 1min break

Score: total # of reps

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WOD

Every min on the min for 10 min of:

  • Handstand alternate shoulder taps, 8 times
  • as many T2B for the remainder of the min

Score: total number of T2B

Rest

10, 20, 30, 20, 10-sec L-sit hold

Performance WOD

10 Pistols
10 Alternate Single Arm KB Snatch (1.5pood/1pood)
5 Rounds for time

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Skill:

Handstand push ups

WOD:

  • Run 400 meters (outside)
  • 15 Handstand push-ups (L2: pad HSPUs, L3: wall walk)
  • Row 500 meters

2 Rounds for time

Rest

L-Sit 30 second
20 Hollow Rocks
2 Rounds

Performance WOD

Snatch Balance 5-4-3-3-2-2-2

Squat Snatch 2-2-2-2-2

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WOD

Tabata L-Sit (Rx: Parallettes, L2: Box, L3: Box with bend knees)

Rest

6min AMRAP of Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)

Rest

5min AMRAP of Rowing

RESULTS:

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WOD

Perform the following tests:

  • L-sit for time
  • Handstand walk for distance
  • Weighted pull-up for load
  • 2min Snatch for reps (75#/45#)

Performance WOD

The Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

The workout is named after Missouri firefighter and CrossFit enthusiast Ryan Hummert, who was killed by sniper fire while responding to a call.

RESULTS:

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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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