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Skill:

  • Air Squat
  • Push Ups

WOD:

Weighted pull-ups 3-3-2-2-1

Rest

  • 1 min max rep air squats
  • 1 min max rep sit-ups
  • 1 min max rep push-ups
  • 1 min rest

4 Rounds.  1 point for each rep.

 

Skill:

OH Squats

WOD:

  • 100 DB presses on a med ball 30#/15#
  • 100 OH Squats 45#/25#
  • 100 Sit-ups (knees out)
  • 100 KB swings 1.5 poods/1 pood

For time

Announcement: There will be no Class on 4/8, Easter Sunday.

Skill:

  • Pull-Ups
  • Jump Ropes

WOD:

Tabata Friday

  • Pull-Ups
  • Mt. Climbers
  • Jump Ropes
  • Push-Ups

Count total reps for all exercises

 


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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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