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WOD

“100s”

  • 100 Box Jumps (Rx: 24″/20″, L2: 20″/16″, L3: 20″/16″)
  • 100 KB Swings (Rx: 1.5/1pood, L2: 1.5/1pood, L3: 1/0.5pood)
  • 100 Abmat Sit-ups
  • 100 OH Squats (Rx: 75#/55#, L2: 65#/45#, L3: 45#/25#)

Performance WOD

3mile Run

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WOD

4 RDs of the following exercises for time.

RX:

  • 4 OH Squats (115#/75#)
  • 8 Thrusters (115#/75#)
  • 12 Roll-up Starfish
  • 24 DUs

L2:

  • 4 OH Squats (95#/65#)
  • 8 Thrusters (95#/65#)
  • 12 Roll-up Starfish
  • 24 DUs

L3:

  • 4 OH Squats (75#/45#)
  • 8 Thrusters (75#/45#)
  • 12 Roll-up Starfish
  • 96 JRs

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

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Skill

OH Squat

WOD

For time:
100 PVC OH Squats
5 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups, L4: Band Pull-ups)
75 PVC OH Squats
10 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups, L4: Band Pull-ups)
50 PVC OH Squats
15 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups, L4: Band Pull-ups)
25 PVC OH Squats
20 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups, L4: Band Pull-ups)

Performance WOD

30 C&J for time.  (135#/95#)

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Skill

  • OH Squat
  • Snatch

WOD

For time:

3 rounds of:
10 Squat Snatch (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
10 Pull ups (RX: C2B, L2:Pull Ups, L3: Band Pull-Ups)
-Then-
800m Run
-Then-
3 rounds of:
10 OH Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
10 Hollow Rocks
-Then-
800m Run

Performance WOD

30 Muscle-Ups for time.

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WOD

4RDFT

RX:

  • 4 OH Squats (115#/75#)
  • 6 Clean & Jerk (115#/75#)
  • 8 T2B
  • 10 Situps
  • 20 Walking lunges

L2:

  • 4 OH Squats (95#/65#)
  • 6 Clean & Jerk (95#/65#)
  • 8 T2B
  • 10 Situps
  • 20 Walking lunges

L3:

  • 4 OH Squats (75#/45#)
  • 6 Clean & Jerk (75#/45#)
  • 8 K2E
  • 10 Situps
  • 20 Walking lunges

Performance WOD

20 DUs
20 feet HS walk
4 Rounds

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Skill

OH Squat
DUs

WOD

OH Squats 5-3-3-2-2-1-1

Rest

Every min on the min for 10min:

  • 8 DB Thursters (RX: 45#/30#, L2: 35#/20#, L3: 25#/15#)
  • as many DUs as you can do

Your score will be the total number of DUs

Core Challenge Day 15

‘Six Pack Saturday ‘

6 rounds

15 sec plank
10 crunches
15 sec plank
20 Russian twists
15 sec plank
10 Leg raises
15 sec plank
10 Jack knives

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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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