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WOD

4 RFT of

  • 15 Power Snatches (RX: 75#/55#, L2: 65#/45#, L3: 45#/25#)
  • 3 Rope Climbs (L2/L3: 12 Rope Get-ups)

WOD

8 Rounds for time

  • 1 Rope Climb/4 Rope Get-ups
  • 100 feet DB Farmer Carry (Rx: 45#/30#, L2: 30#/20#, L3: 20#/15#)
  • 250m Row

Performance WOD

Clean and Jerks, 15, rest, 12, rest, 9 reps of:

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.  Technique is otherwise not critical.

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WOD

3 rounds of:

RX:

  • 1 min of HSPU
  • 1 min of T2B
  • 1 min of Rope Climb
  • 1 min of Box Jump (24″/20″)
  • 1 min break

1 point for each rep.  Except one rope climb is worth 4 points.

L2:

  • 1 min of HSPU with pads
  • 1 min of T2B
  • 1 min of Rope Get-up
  • 1 min of Box Jump (24″/20″)
  • 1 min break

1 point for each rep.

L3:

  • 1 min of Wall Walk
  • 1 min of K2E
  • 1 min of Rope Get-up
  • 1 min of Box Jump (20″/16″)
  • 1 min break

1 point for each rep.

Performance WOD

Strict Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Tri Extensions

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Skill

  • Ring dips/kipping ring dips
  • Rope climb

WOD

20 min AMRAP of:

  • 1 Rope Climb (L2: 4 Rope get-ups, L3: 3 Rope get-ups)
  • 5 Ring Dips (L2: black band, L3: Blue bands or greater)
  • 10 Sprawls
  • 15 Air Squats
  • 20 DUs (L2: 10 DUs, L3: 60 JRs)

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Skill

DB Squat Clean

WOD

20 min AMRAP of the following:

  • 10 DB Squat Cleans (RX: 45#/30#, L2: 30#/20#, L3: 25#/15#)
  • 5 Strict T2B (L2: 10 Strict Knee Raises, L3: 5 Strict knee raises)
  • 1 Rope Climb (L2: 4 Rope Get-ups, L3: 2 Rope Get-ups)

Performance WOD

30 Snatch for time (135#/95#)

RESULTS:

oct20

Skill

  • Wall Ball “2-for-1′s”

WOD

Weighted Push Ups 3-3-2-2-1-1

Rest, then 5 Rds of the followings for time:

RX:

  • 10 Wall Ball “2-for-1′s” (20# to 10′/14# to 9′)
  • 1 Rope climb

L2:

  • 10 Wall Ball “2-for-1′s” (20# to 9′/12# to 9′)
  • 1 Rope climb

L3:

  • 10 Wall Ball “2-for-1′s” (14# to 10′/10# to 9′)
  • 4 Rope Get-ups

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

RESULTS:

IMAG1325


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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