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WOD

Push Press

5-5-5-5-5-5

For time:

  • 30 Power Snatches (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 30 Ab-Mat Sit-ups
  • 30 Bar-Hop Burpees
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Deadlifts (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)

WOD

Squat Snatch

2-2-2-2-2-2

“Isabel”

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

WOD

For Time:

21-15-9

  • Power Snatches (RX: 75#/55#, L2: 65#/45#, L3: 45#/25#)
  • Ring Rows
  • Push Jerks (RX: 75#/55#, L2: 65#/45#, L3: 45#/25#)

then

50 Toes-to-Bar (L2: K2E)

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

4 RFT of

  • 15 Power Snatches (RX: 75#/55#, L2: 65#/45#, L3: 45#/25#)
  • 3 Rope Climbs (L2/L3: 12 Rope Get-ups)

WOD

Deadlift

5-5-5-5-5-5

3 RFT of

  • 10 DB Power Snatch (right side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 10 DB Single Arm Walking Lunge (left side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 30 Double Unders (L2: 15 DUs, L3: 90 Singles)
  • 10 DB Power Snatch (left side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 10 DB Single Arm Walking Lunge (right side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 30 Double Unders (L2: 15 DUs, L3: 90 Singles)

DB Snatch: Both ends of the DB must touch the ground.
Single Arm Walking Lunge: DB hangs to the side of body.


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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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