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WOD

Snatch Grip Deadlift – 3×8 (Same weight for all 3 sets – 90% of 1RM Snatch if known)
 
For time:
  • 30 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Push Presses (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)

WOD

Snatch Grip Deadlift

5-5-5-5-5-5

4 RFT of

  • 2 Lap Bear Crawl (around the pillars inside of gym)
  • 100 Meter Walking Lunges (outside)

WOD

Snatch Grip Deadlift

1-1-1-1-1-1

2 RFT of

  • 50 Alternating Lunges
  • 40 Sprawls
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Chest-to-Bar Pull-ups (L2: Kipping Pull-ups, L3: Strict Band Pull-ups)
  • 100 Meter Run

WOD

Snatch Grip Deadlift
3-3-3-3-3-3

For time:

  • 50 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 800m run (6 laps around the courtyard)
  • 150 Double Unders (L2/L3: 450 Singles)

WOD

Snatch Grip Deadlift
3-3-3-3-3-3

For time:

  • 50 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 800m run (6 laps around the courtyard)
  • 150 Double Unders

Skill

Snatch

  • Set up
  • 1st Pull
  • 2nd Pull

WOD

“Snatch complex” Every min on the min for 15 min of:

  • Snatch grip deadlift
  • Power Snatch
  • OH Squat
  • Squat Snatch

Performance WOD

5 Bar Muscle Ups
10 OH Lunges (95#/65#)
15 Box Jumps (24″/20″)
6 Rounds for time

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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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