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Blog Archive

WOD

12 Minute AMRAP of

  • 2 Rope Climbs (L2/L3: 8 Rope Get-ups)
  • 6 Power Snatches (RX: 75/45, L2: 65/35, L3: 55/25)
  • 8 Jumping Lunges
  • 10 STOH (RX: 75/45, L2: 65/35, L3: 55/25)

WOD

14 Minute AMRAP of

  • 3 Power Snatches (Rx: 115#/80#, L2:95#/65#, L3:75#/50#)
  • 1 Lap Run
  • 11 Burpees

WOD

Snatch Balance
3-3-2-2-1
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

50 Reps within 3 Sets

9 Minute AMRAP of:

  • 25 Double Unders (L2/L3: 75 Singles)
  • 9 Power Snatch (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)

WOD

Complex: 1 Power Snatch + 3 Overhead Squats
1-1-1-1-1-1

Death by Burpees

WOD

Back Squat

3-3-3-3-3

“Isabel”

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


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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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