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WOD

Turkish Get-up

1-1-1-1-1

3 RFT of

  • 6 Alternating Turkish Get-ups (RX: 30#/15#, L2: 25#/12.5#, L3: 20#/10#)
  • 20 Renegade Rows (10 each side // RX: 30#/15#, L2: 25#/12.5#, L3: 20#/10#)
  • 40 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Push Jerk

5×3 @ 85% of 1RM

3 RFT of

  • 400 Meter Run
  • 12 Renegade Rows (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 200 Meter Run
  • 16 DB Squat Cleans (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)

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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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