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WOD

7min AMM(meter)AP of Rowing

5min Rest

5 min AMRAP of DUs

Performance WOD

Hang squat clean 3-3-3-3-3-3-3 reps

RESULTS:

dec19

WOD:

Deadlift 3-3-3-3-3

Rest

3 Rounds for time of:

  • 500m Row
  • 25 Burpees

Performance WOD:

Bench Press:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80%

50 Push Jerks

RESULTS:

photo(26)

Skill:

  • Push Press
  • Push Jerk

WOD:

Team of Two, for time of:

  • 4000m Row
  • 1 mile Run (together)
  • 100 KB Swings, RX: (2pood/1.5pood), L2: (1.5pood/1pood), L3: (1pood/0.5pood)
  • 100 Shoulders to overhead, RX: (95#/65#), L2: (75#/55#), L3: (65#/45#)

Performance WOD:

Deadlift:
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 Leg Curls

RESULTS:photo(7)

Skill:

  • Squat Cleans
  • Kipping and Butterfly Pull-ups

WOD:

Complete three rounds for time of:

RX:

  • 20 Squat cleans (95#/65#)
  • 20 Pull-ups
  • Row 750 meters

L2:

  • 20 Squat cleans (95#/65#)
  • 20 Band Pull-ups
  • Row 750 meters

L3:

  • 20 Squat cleans (75#/55#)
  • 20 Jumping Pull-ups
  • Row 750 meters

Performance WOD:

Squats:
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 Leg Extensions

RESULTS:

photo

WOD:

2000m Row for time

Rest

8 minute ascending ladder

  • Box Dips
  • T2B

(2 reps, 4 reps, 6 reps, 8 reps, 10reps, 12reps, 14reps, and16reps each)

RESULTS:

photo(4)

Skill:

Rowing

WOD:

For time:
Row 500 meters
30 DB med ball chest presses (75-50% body weight)
Row 750 meters
20 DB med ball chest presses (75-50% body weight)
Row 1000 meters
10 DB med ball chest presses (75-50% body weight)

RESULTS:
photo(12)


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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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