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WOD

“Open 12.3”

18 Minute AMRAP of

  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 12 Push Press (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 9 Toes-to-Bar

WOD

Push Press

5-5-5-5-5-5

For time:

  • 30 Power Snatches (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 30 Ab-Mat Sit-ups
  • 30 Bar-Hop Burpees
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Deadlifts (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 1 Lap Run (together)

WOD

Front Squat
2-2-2-2-2-2

4 RFT of

  • 250 Meter Row
  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 20 Sprawls

Skill

KB swings

WOD

For time:
30 box jumps (Rx: 30″/24″, L2: 24″/20″, L3: 20″/18″)
30 pull-ups (Rx: C2B, L2: Pull-up, L3: band C2B)
30 kb (Rx: 2 pood/1.5pood, L2: 1.5pood/1pood, L3: 1pood/0.5/pood)
30 walking lunges (Rx: 95#/65#, L2:75#/55#, L3: 65#/45#)
30 T2B (L2: K2E, L3: Knee raises)
30 HSPU (Rx: from floor, L2:pad, L3: wall walk)
30 hip extensions on GHD
30 WB (Rx: 20# to 11′, 14# to 10′, L2: 20# to 10’/14# to 9′, L3: 14# to 10’/10# to 9′)
30 burpees
30 triple-unders (L2: 50 DUs, L3: 200 JRs)

Performance WOD

30 Snatch for time (135#/95#)

Skill

DB Squat Clean

WOD

20 min AMRAP of the following:

  • 10 DB Squat Cleans (RX: 45#/30#, L2: 30#/20#, L3: 25#/15#)
  • 5 Strict T2B (L2: 10 Strict Knee Raises, L3: 5 Strict knee raises)
  • 1 Rope Climb (L2: 4 Rope Get-ups, L3: 2 Rope Get-ups)

Performance WOD

30 Snatch for time (135#/95#)

RESULTS:

oct20


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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