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WOD:

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps (20″/18″)
20 DUs
25 Ring dips
20 K2E
30 KB swings (2 pood / 1.5 pood)
30 Sit-ups
20 Hang squat cleans (35#/20#)
25 Back extensions
30 Wall ball (20#/14#)
3 Rope climb ascents

 

WOD:

“Heavy Monday”

90 sec per exercise.  3 Rounds.

  • Shoulders to Overhead (115#/75#)
  • GHD Sit-ups – full range
  • Rope Climbs
  • KB swings – full range (1.5 pood / 1 pood)

One point for each repetition.

NO Wait-List.  Come and join us.

Skill:

  • Push Press
  • Push Jerk

WOD:

Back Squats 3-3-3-2-2

Shoulders to OH 3-3-3-2-2

Rest

100 Superman

100 ABMAT Sit-ups or 50 GHD Sit-ups

5 Rope climbs


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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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