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Skill

Power Snatch

WOD

1Rd, 2 Rds, and 3Rds for time for the following exercises.  2-min rest in-between rounds one, two and three.

RX:

  • 6 Power Snatches (95#/65#)
  • 12 Alternating Pistols
  • 24 Box Jumps (24″/20″)

L2:

  • 6 Power Snatches (75#/55#)
  • 12 Alternating band Pistols or Pistols on Medball
  • 24 Box Jumps (20″/16″)

L3:

  • 6 Power Snatches (75#/55#)
  • 12 Alternating Pistols on Box
  • 24 Box Jumps (20″/16″)

Performance WOD

Press:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Dips

  

Skill

Hang Clean

WOD:

For time:

  • 2000m Row
  • 50 Alternating Pistols (L2: Pistols on medball, L3: Pistols on box)
  • 30 hang cleans (Rx: 155#/95#, L2: 135#/75#, L3: 95#/45#)

Performance WOD

20 Burpee Muscle-ups for time

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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)

RESULTS:

aug6 aug6-1 aug6-2

Attention: Due to weather, we are canceling all classes until this evening.  See you at 530pm and 630pm. Drive safely.

Skill

Hang Clean

WOD:

For time:

  • 2000m Row
  • 50 Alternating Pistols (L2: Pistols on medball, L3: Pistols on box)
  • 30 hang cleans (Rx: 155#/95#, L2: 135#/75#, L3: 95#/45#)

Performance WOD

20 Burpee Muscle-ups for time

RESULTS:

mar17

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Skill

Squat Clean

WOD

15min AMRAP of:

  •  4 Squat Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Alternating Pistols (L2/L3: box pistols)

Core:

10 GHD sit-ups x 5 rounds

Performance WOD

For time:

10 C&J (135#/95#)
10 C&J (155#/105#)
10 C&J (185#/115#)

RESULTS:

feb14

Skill:

Power Snatch

WOD:

1Rd, 2 Rds, and 3Rds for time for the following exercises.  2-min rest in-between rounds one, two and three.

RX:

  • 6 Power Snatches (95#/65#)
  • 12 Alternating Pistols
  • 24 Box Jumps (24″/20″)

L2:

  • 6 Power Snatches (75#/55#)
  • 12 Alternating band Pistols or Pistols on Medball
  • 24 Box Jumps (20″/16″)

L3:

  • 6 Power Snatches (75#/55#)
  • 12 Alternating Pistols on Box
  • 24 Box Jumps (20″/16″)

Performance WOD:

Press:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Dips


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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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