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WOD

Split Jerk

1-1-1-1-1-1-1-1

4 RFT of

  • 10 Alternating DB Snatches (RX: 45/25, L2: 35/15, L3: 25/10)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

WOD

8 RFT of

  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 100 Meter Sprint (L2: Slow Jog)
  • 15 KB Swings (RX: 35#/25,  L2: 25#/15#)

Saturday WOD!

10 RFT of

  • 1 Rope Climb (L3: 3 Rope Get-ups)
  • 250 Meter Row
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)

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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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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