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WOD:

OH Squats 3-3-3-3

Rest

“Nancy Lite”

  • 400m Run
  • 15 OH Squats (95#/65#)

3 Rounds for time

 

Skill:

  • Push Press
  • Front Squats
  • OH Squats

WOD:

For Time:

50 Back Squats (95#/65#)
15 Pull-ups
30 PP/Push Jerks (95#/65#)
50 Front Squats (65#/ 45#)
15 Pull-ups
30  PP/Push Jerks (65#/45#)
50 OH Squats (45#/35#)
15 Pull-ups
30 PP/Push Jerks (45#/35#)

 

Skill:

OH Squat
Split Jerk

WOD:

  • 400m Run
  • 12 Push Ups
  • 12 OH Squats 45#/25#
  • 12 Split Jerks 45#/25#

5 Rounds for time

 

Skill:

OH Squats

WOD:

  • 100 DB presses on a med ball 30#/15#
  • 100 OH Squats 45#/25#
  • 100 Sit-ups (knees out)
  • 100 KB swings 1.5 poods/1 pood

For time

Team Work Tuesday

WOD:

Team of Two

100 assisted pistol squats

Rest

8min AMRAP

  • 8 Ring Rows
  • 8 Wall Balls 20#/14#

Rest

8min AMRAP

  • 8 Med Ball Cleans 20#/14#
  • 8 DUs
  • 8 OH Squats w/PVC

Count total rounds finished

Rest

Max effort hanging L-holds 3 rounds


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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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