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WOD

18 Minute AMRAP of
  • 5 Squat Snatches (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)135/95
  • 20 Sit-ups
  • 200 Meter Run

WOD

15 Minute AMRAP of

  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: 10 Seated DB Press)

WOD

Squat Snatch

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

4 RFT of

  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 15 Knees-2-Elbows (L2: Knee Raises)

WOD

Squat Snatch

2-2-2-2-2-2

“Isabel”

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

WOD:

  • EMOM for 5min: 2 Power Snatch
  • EMOM for 7min: 1 Squat Snatch or Split Snatch

Then

  • 400m Run
  • 21 Thrusters (75#/45#)
  • 21 “L” Pull-ups

3 RFT.

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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

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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