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WOD

Buy in: 600 Meter Run

3 RFT of

  • 10 DB Power Snatch (right side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 15 AbMat Sit-ups
  • 10 DB Power Snatch (left side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 15 AbMat Sit-ups

Buy out: 600 Meter Run

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

“Nicole”

20 Minute AMRAP of

  • 400 Meter Run
  • Max rep Pull-ups (L2: Strict Band Pull-ups)

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 200 Meter Run (together)

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#)

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Pull-ups (L2: Strict Band Pull-Ups)
  • 50 Hollow Rocks
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Rope Climbs (L2/L3: 4:1 Rope Get-ups)
  • 100 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Run 5 Laps Together

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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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