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WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

Row 1000 meters

Then:

7 RFT of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Box Dips
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

Push Press
5-5-5-5-5

21-15-9 of:

  • Alternating Lunges (each leg = 42-30-18)
  • Medball Cleans (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • SDLHP (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

WOD

Push Press
5-5-5-5-5

21-15-9 of

  • Alternating Lunges (each leg = 42-30-18)
  • Medball Cleans (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • SDLHP (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Skill: Butterfly Pull-Ups (some practice to be added into warm-up)
Buy In: 1000 Meter Row
then
5RFT of
10 Butterfly/Kipping Pull-Ups
20 MedBall Cleans
30 Hollow Rocks

Skill

  • Medball clean
  • Rope climb

WOD

10 Rounds of:

Partner WOD (One teammate at a time.  Switch turns however you like.)
20 Medball Cleans (Rx: 20#/14#, L2: 14#/12#, L3: 12#/10#)
2 Rope climbs or 8 Rope Get-ups at your own pace

Then

50 T2B (L2: K2E)

For time.

Performance WOD

For time:

  • 800m Run
  • 21 Thrusters (75#/45#)
  • 21 “L” Pull-ups

Rest and repeat three rounds.  Time each individual round.

The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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