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WOD

Snatch Balance
5×3 @ 60% of 1RM
5 RFT of
  • 10 Power Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

WOD

3 RFT of

  • 100 Meter OH Plate Lunges (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 30 Toes-to-Bar (L2: Knees-to-Elbows, L3: Knee Raises)

 

WOD

20 Minute AMRAP of

  • 25 ft. Walking OH Lunges w/ Plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 8 Burpees
  • 25 ft. Walking OH Lunges w/ Plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 8 Alt. DB Snatches (RX: 45#/30#, L2: 35#/25#, L3: 25#/15#)

WOD

Snatch Balance
3-3-2-2-1
5 RFT of
  • 10 Power Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

 

WOD

Squat Clean

3-3-3-3-3

Partner WOD – One person working at a time!

4 RFT of

  • 30 Wall Balls
  • 30 Sit-Ups w/ Medball Press
  • 30 Burpees on Medball
  • 30 OH Lunges w/Medball

Medball weights for workout: Rx: 20#/14#, L2:14#/12#, L3:12#/10#

WOD

Hang Clean
3-3-3-3-3-3

5RDFT of:

  • 10 OH lunges (Rx: 45#/25#, L2: 35#/15#, L3:25#/10#)
  • 15 Push-ups
  • 20 Hollow Rocks

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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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