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WOD:

5 Rounds for time:

RX

  • 400m Run
  • 20 Wall Ball Shots (20# to 10′/14# to 9′)
  • 2 Rope Climb

L2

  • 400m Run
  • 20 Wall Ball Shots (20# to 9′/14# to 8′)
  • 1 Rope Climb

L3

  • 400m Run
  • 20 Wall Ball Shots (14# to 10′/10# to 9′)
  • 4 Rope Get-up

Performance WOD

For time:

10 Snatches (95#/65#)
Rest
10 Snatches (115#/75#)
Rest
10 Snatches (135#/85#)
Rest
5 Snatches (155#/95#)
Rest
5 Snatches (165#/105#)

wod 2/24/15

Skill:

Handstand push ups

WOD:

  • Run 400 meters (outside)
  • 15 Handstand push-ups (L2: pad HSPUs, L3: wall walk)
  • Row 500 meters

2 Rounds for time

Rest

L-Sit 30 second
20 Hollow Rocks
2 Rounds

Performance WOD

Snatch Balance 5-4-3-3-2-2-2

Squat Snatch 2-2-2-2-2

image

Skill:

  • Front squats
  • Running

WOD:

Front Squats 3-3-3-3-3

Rest

1 mile Run for time

Rest

100 Sit-ups for time

RESULTS:

photo(1)


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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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