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WOD

5 RFT of

  • 10 Power Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)

WOD

Overhead Squat

3-3-3-2-2

17 Minute AMRAP of

  • 10 AbMat Sit-ups
  • 5 HSPUs (L2: w/ pad, L3: 10 pike presses)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

4 RFT of

  • 50 Double Unders (L2/L3: 150 Singles)
  • 7 Push Jerks (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)
  • 5 Overhead Squats (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)

Today’s Whiteboard Scores

  • Alex S.– 10:34 (8 Front Squats)
  • Jonah S.– 11:34 RX
  • Petra S.– 15:45 (Singles, 25# Push Jerks, 15# OH Squat)
  • Wilmar C. – 19:58 L3

  

WOD

Strength: OH Squat
3-3-2-2-1-1

12 Minute AMRAP of (movements increase by 2 reps. Score is the completed round number + remainder of reps)

Weights: RX: 95#/65#, L2: 85#/55#, L3: 75#/45#

  • 2 Power Snatches
  • 2 Bar Hop Burpees
  • 4 Power Snatches
  • 4 Bar Hop Burpees
  • 6 Power Snatches
  • 6 Bar Hop Burpees
  • 8 Power Snatches
  • 8 Bar Hop Burpees…

Skill

Snatch

WOD

Complex of:
1 Hang Squat Snatch + 2 OHS
1-1-1-1-1-1-1-1
12 minute AMRAP
– 10 Thrusters (RX: 95#/65#, L2: 80#/50#, L3: 65#/35#)
– 15 Burpees over the bar

Skill

Snatch

WOD

5 rounds of:

Snatch followed immediately by 3 OH squats.

Then

3 rounds of:

Snatch followed immediately by 2 OH squats.

Then

3 rounds of:

Snatch followed immediately by 1 OH squat.

Start light and add weight for total of 11 rounds.

Performance WOD

OH Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70 %
5+ x 75%

50 Leg Extensions

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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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