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WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

WOD

For time:

  • 1000 meter row
  •  4 Toes-to-Bar EMOM (L2: K2E, L3: Knee Raises)

Then (no rest!),

  • 75 Push Jerks  (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 5 Hollow Rocks EMOM

For Time:

  • 200 Meter Run
  • 80 Alt. Lunges
  • 750 Meter Row
  • 40 Burpees
  • 500 Meter Row
  • 40 Push-ups
  • 250 Meter Row
  • 80 Russian KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)

WOD

Front Squat
5-5-5-5-5-5

For Time:

  • 200 Double Unders (L2: 100 DUs, L3: 600 Singles)
  • 50 Calorie Row
  • 1000 Meter Run
  • 25 DB Step-ups (1-1. RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

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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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