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WOD

25 Minute AMRAP of

  • 750 meter row
  • 10 Power Snatches (RX:115#/80#, L2:95#/70#, L3:75#/60#)
  • 1 Lap Farmers Carry (Rx: 45#/35#, L2: 35#/25#, L3: 30#/20#)

WOD

4 rounds for time of:

  • 500m Row
  • 25 Medball DB Chess Press (Rx:45#/30#, L2:35#/20#, L3:25#/15#)

Performance WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

RESULTS:

aug22

Skill

Pistols

WOD

Tabata Row for calories
Rest 1 minute
Tabata HSPU
Rest 1 minute
Tabata Pistols (alternating)
Rest 1 minute
Tabata Medball Cleans (20#/14#)

Performance WOD

20 C&J at maximum weight (use one weight for all 20 reps)

RESULTS:

aug6 aug6-1 aug6-2

WOD

3 RDFT of:
Row 500m
12 Deadlifts (Rx: BW, L2: 80%BW, L3: 60%BW)
24 Box jump (Rx: 30″/24″, L2: 24″/20″, L3: 20″/16″)

Performance WOD

10 Pistols
10 Alternate Single Arm KB Snatch (1.5pood/1pood)
5 Rounds for time

RESULTS:

aug1

WOD

For Time:

  • 1mile Run (1600m)
  • 50 Pull-ups
  • 2K Row
  • 1 mile Run

Performance WOD

50 Alternating Single Arm KB Snatch for time (2 poods / 1.5 poods)

RESULTS:

jun26
jun26-3

jun26-4

jun26-1

jun26-2

WOD

Back Squat- 2-2-2-2-2

Rest

3 RDFT

  • 250m Row
  • 20 Box Jumps (Rx: 30″/24″, L2:24″/20″, L3:20″/18″ )
  • 20 K2E (L2/3: Knee Raises)
  • 20 Burpees

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85%

50 Leg Extensions

RESULTS:

jul9


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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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