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Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Pull-ups (L2: Strict Band Pull-Ups)
  • 50 Hollow Rocks
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Rope Climbs (L2/L3: 4:1 Rope Get-ups)
  • 100 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Run 5 Laps Together

WOD

For time:

  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Air Squats
  • 25 Pull-ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull-ups
  • 15 Box Jumps
  • 15 Air Squats

WOD

20 Minute AMRAP of

  • 30 Ft. Handstand Walk
  • 20 Lunges
  • 6 Pull-ups (L2: Strict Band Pull-ups)
  • 3 Bar Muscle-ups (L2: 3 C2B + 3 Deficit Push-ups, L3: 3 Strict Band Pull-ups + 3 Push-ups)

WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

Partner WOD Saturday!

4 RFT of

  • 20 Slam Balls
  • 30 Burpees
  • 50 Russian KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 800 Meter Run
  • 30 Pull-ups (L2: Strict Band Pull-ups)

(One teammate at a time! Can switch off when you like.)

WOD

Front Squat

5×3 @ 80% of 1RM

“Jackie”

For Time:

  • 1000 Meter Row
  • 50 Thrusters (45#/25#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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