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WOD:

Team of Two

3 rounds of:

  • 1min Handstand Hold (scale by using Wall Walk hold)
  • 1min Row for Calories (can resume only when partner is doing handstand hold)

Rest

3 rounds of:

  • 1min Pull-Up hold (scale by using bands)
  • 1min Jumping Split Lunges (can resume only when partner is doing pull-up hold)

Your score will be sum of total # of calories and total # of split lunges

RESULTS:

photo(4)

Skill:

Handstand push ups

WOD:

  • Run 400 meters (outside)
  • 15 Handstand push-ups
  • Row 500 meters

2 Rounds for time

Rest

L-Sit 30 second
20 Hollow Rocks
2 Rounds

RESULTS:

IMG-20130429-00040(1)

Skill:

Hang Clean

WOD:

For time:

  • 2000m Row
  • 50 Alternating Pistols
  • 30 hang cleans (155#/75#)

Skill:

  • Push Jerk
  • Split Jerk

WOD:

500m Row x 3
Score: total time combined.

rest

Every min on the min for 9 min:

  • 2 PP
  • 4 Push Jerks/Split Jerks

Use maximum weight possible

Skill:

Rowing
DB Thrusters

WOD:

Jackie Relay

Team of 2.  Switch whenever.

  • 1000m Row
  • 50 DB Thrusters 25#/15# ea. DB
  • 30 Pull ups

3RDFT

Core:
30 Clam Crunches

RESULTS

photo (13)

WOD:

5 Rounds of:
3 Push Press and 3 Push Jerks (without dropping the bar)
Score: Max weight used

Then

3 RDs of 500m Row
Score: slowest 500m Row time

RESULTS:

Arlington-20130311-00217


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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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