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WOD

Clean Complex (1 Squat Clean + 2 Front Front Squats) 1RM
3 Rounds for time:
  • 500m Row
  • 12 Deadlifts (Rx: Bodyweight, L2: 80% Bodyweight, L3: 60% Bodyweight)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
*20 Minute Time Cap*

WOD

Squat Clean
3-3-3-2-2-1

12 Minute EMOM of

  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Max AbMat Sit-ups for the remainder of the minute.

Score = AbMat Sit-ups

WOD

Squat Clean

5×2 @ 70% of 1RM

12 Minute AMRAP of

  • 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
  • 6 Sprawl Bar Hops
  • 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)

WOD

Hang Squat Cleans

3-3-3-3-3-3 then 3+ at 50% of last set of 3*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

12 Minute AMRAP of
  • 1 Squat Clean (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 AbMat Sit-ups
  • 200 Meter Run

WOD

Front Squat

3-3-3-3-3

3 RFT of

  • 7 Squat Cleans(Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 27 Burpees
  • Run 2 Laps Around Courtyard

WOD

Split Jerk

2-2-2-1-1-1

12 Minute EMOM of

  • 3 Squat Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 8 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

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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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