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WOD

Snatch Complex (2 Snatch High Pulls + 1 Snatch) – Technique Work
20 Minute AMRAP:
  • 200m Run
  • Bear Crawl (One loop around gym)
  • 15 Sit-ups

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

WOD

3 RFT of

  • 600 Meter Run
  • 10 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Air Squats
  • 10 Hand Release Push-ups
  • 50 Clam Crunches

WOD

5 RFT of

  • 400 Meter Run
  • 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)

WOD

4 RFT of

  • 400 Meter Run
  • 15 DB Squat Clean Thrusters (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Pull-ups (L2: Strict Band Pull-ups)

Partner WOD Saturday!

For Time

  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 60 Ring Rows
  • 100 Double Unders (L2: 50 Double Unders, L3: 300 Singles)
  • 100 MedBall Russian Twists (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 1 Mile Run

*One Partner works while other partner rests. Both partners share 1 mile run.


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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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