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WOD

3 RFT of

  • 15 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 20 Calorie Row
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

15 Minute Time Cap!

WOD

Deadlift

2-2-2-2-2 then 2+ at 60% of the last set of 2*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

3 RFT of:

  • 20 Ring Dips (L2/L3: Banded Ring Dips)
  • 15 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Alternating Turkish Get-ups (RX: 45#/25#, L2:35#/15#, L3:25#/10#)

WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

Front Squat

1-1-1-1-1-1

“Elizabeth”

21-15-9

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

WOD

3 RFT of

  • 25 Bar Facing Burpees
  • 20 Front Rack Lunges  (RX: 65/45, L2: 45/25, L3: 25/15. 20 total lunges.)
  • 15 Ring Dips
  • 10 Hollow Rocks
  • Run 2 laps

 

WOD

4 RFT of

  • 12 Front Squats (RX: 135#/95#, L2: 115#/65#, L3: 95#/45#)
  • 15 Ring Dips

Rest

30 GHD Sit-ups


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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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