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WOD

Overhead Squat

3-3-3-3-3-3

4 RFT of:

  • 16 V-Ups
  • 9 HSPU (L2: w/ pad, L3: 18 pike presses)
  • 12 Alternating Pistols (L2: to Medball, L3: to Box)

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

Split Jerk

2-2-2-2-2

4 RFT of

  • 10 Alternating Pistols (L2: med ball, L3: box)
  • 16 Alternating DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

1000 Meter Row Cash-in

Then

5 RFT of

  • 5 Wall Walks
  • 10 Alternating Pistols (L2: med ball, L3: box)

Then

1000 Meter Row Cash-out

WOD

Row 1000m

Then:

7 rounds of:
12 alternating pistols (L2: med ball, L3: box)
10 ring dips
8 med ball cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

Skill

Pistols

WOD

Tabata Row for calories
Rest 1 minute
Tabata HSPU
Rest 1 minute
Tabata Pistols (alternating)
Rest 1 minute
Tabata Medball Cleans (20#/14#)

Performance WOD

20 C&J at maximum weight (use one weight for all 20 reps)

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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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