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WOD:

Team of Two

3 rounds of:

  • 1min Handstand Hold
  • 1min Row for Calories (can resume only when partner is doing handstand hold)

Rest

3 rounds of:

  • 1min Pull-Up hold
  • 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

 

 

WOD:

  • 3 min Row for max calories
  • 3 min AMRAP Box Jumps
  • 2 min AMRAP Burpees
  • 2 min AMRAP DUs
  • 1 min AMRAP KB swings (55#/35#)
  • 1 min AMRAP Push-Ups

Rest

Max pull-up hold x 3

 

Skill:

Hang Clean

WOD:

For time:

  • 2km Row
  • 50 one-legged squats, alternating
  • 30 hang cleans, 135#/65#

 

Skill:

  • Push Jerk
  • Split Jerk

WOD:

500m Row x 3

rest

Every min on the min for 9 min:

  • 3 DB Presses
  • 3 DB PP
  • 3 DB Push Jerks
  • 3 DB Split Jerks

Use maximum weight possible

 

Skill:

Rowing
DB Thrusters

WOD:

Jackie Relay

Team of 2

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

3rds for time

Core:
30 Clam Crunches


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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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