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WOD

20 Minute AMRAP of

  • 600 Meter Run
  • 15 Ring Dips (L2: w/Band, L3: Box Dips)
  • 15 Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Push Jerk

1-1-1-1-1-1

14 Minute EMOM of

  • Odd Minutes: 7 Strict Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • Even Minutes: 20 Second Handstand Hold

WOD

For Time:

  • 75 Air Squats
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 20 Ring Dips (L2: Band Ring Dips, L3: Box Dips)
  • 50 Air Squats
  • 25 Pull-ups
  • 15 Ring Dips
  • 25 Air Squats
  • 15 Pull-ups
  • 10 Ring Dips

WOD

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

WOD

15 Minute AMRAP of

  • 10 Hang Squat Cleans (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 8 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • 21 AbMat Sit-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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