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Blog Archive

Skill

Hang Clean

WOD:

For time:

  • 2000m Row
  • 50 Alternating Pistols (L2: Pistols on medball, L3: Pistols on box)
  • 30 hang cleans (Rx: 155#/95#, L2: 135#/75#, L3: 95#/45#)

Performance WOD

20 Burpee Muscle-ups for time

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WOD

Tabata L-Sit (Rx: Parallettes, L2: Box, L3: Box with bend knees)

Rest

6min AMRAP of Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)

Rest

5min AMRAP of Rowing

RESULTS:

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WOD:

Three rounds of:

  • 1min Wall Ball 20#/14#
  • 1min Pull Ups
  • 1min Box Jumps
  • 1min Rowing (count calories)
  • 1min Break

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

RESULTS:

photo (8)

 

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)


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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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