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WOD

Clean Complex
(2 Clean Pulls + 1 Squat Clean) – 1RM
18-15-12-9-6 of
  • Power Snatch (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • AbMat Sit-ups

WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

WOD

Power Snatch
1-1-1-1-1-1

10 Minute EMOM of

  • 3 Power Snatches

Then

10 Minute EMOM of

  • 2 Power Snatches

WOD

Snatch Balance
5×3 @ 60% of 1RM
5 RFT of
  • 10 Power Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

WOD

Back Squat

5×2 @ 85% of 1RM

4 RFT of

  • 20 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#20)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

5 RFT of

  • 10 Power Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)

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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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