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WOD

Snatch Balance
5×3 @ 60% of 1RM
5 RFT of
  • 10 Power Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

WOD

Snatch Balance
1-1-1-1-1-1-1
5 Minute AMRAP of
  • 10 Double Unders (L2: 5 DUs, L3: 20 Singles)
  • 5 Burpees

WOD

Snatch Balance

1-1-1-1-1-1

7 Minute AMRAP of

  • 5 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 3 Cleans (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Snatch Balance
3-3-2-2-1
5 RFT of
  • 10 Power Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

 

WOD

Strength/Skill: Snatch Balance
3-3-2-2-1
x3 of (Not for Time)
10 OH Squats (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
15 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
10 Power Snatches (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Skill

Snatch Balance

WOD

Snatch Balance (work on timing and form)

5-4-3-2-2-1-1-1-1

Front squats

3-3-2-2-1-1-1-1

Max unbroken pull-ups

Performance WOD

Clean and Jerks, 15, rest, 12, rest, 9 reps of:

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.  Technique is otherwise not critical.

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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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