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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

5 RFT of

  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Sit-ups
  • 30 Box Jumps  (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Clean Pulls

4×5 @ 110% of 1RM

4 RFT of

  • 6 Turkish Get-Ups (3 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 12 Sit-ups
  • 24 Air Squats

WOD

20 Minute AMRAP:

  • 5 Handstand push-ups (L2: w/pad, L3: Seated DB Strict Press)
  • 10 Sit-ups
  • 15 Push-ups
  • 20 Air Squats

Partner WOD Saturday!

For time:

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Side Shuffle (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Walking Lunges (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap Run Backwards (together)
100 Sit-ups (one mat)

WOD

5 Sets of Max Strict Pull-ups

3 RFT of

  • 10 KB Sumo Deadlifts
  • 10 Goblet Squats
  • 25 Sit-ups
  • 25 KB Swings

KB Weights = RX: 70#/55#, L2: 55#/35#, L3: 35#/25#


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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