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WOD

3 Second Pause Front Squat – 3RM then 85% for 2×3
 
“Death by Power Clean + Toes to Bar”
  • Power Clean (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • Toes to bar (L2/L3: Knee Raises)
(On the first minute: 1 PC + 1 TTB)
(On the second minute: 2 PC + 2 TTB)
*Go as far as you can until you can no longer complete the designated work in the minute.*

WOD

Snatch

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute AMRAP of

  • 15 Deadlifts
  • 10 Power Cleans
  • 5 Push Jerks

Weights = RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Power Clean

3-3-3-3-3-3

For Time:

  • 1 Lap Run
  • 21 STOH (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 21 Deadlifts (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 1 Lap Run
  • 15 STOH (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 15 Deadlifts (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 1 Lap Run
  • 9 STOH (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 9 Deadlifts (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 1 Lap Run

WOD

Power Clean
3-3-3-3-3

2 rounds of:

  • 50 Double Unders
  • 40 Dumbbell Snatches (Rx:45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 30 DB Goblet Squats (Rx:45#/30#, L2: 30#/20#, L3: 20#/10#)

WOD

Strict Press

5-5-5-5-5

For Time

21-15-9 of

  • Power Cleans (RX: 155#/115#, L2: 135#/95#, L3: 95#/65#)
  • Bar-Hop Burpees

WOD

Power Clean

1-1-1-1-1-1-1

5 RFT of

  • 5 Manmakers (RX: 45#/25#, L2:35#/15#, L3:25#/10#)
  • 50 Double Unders (L2/L3: 200 Singles)

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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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