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Skill:

  • Turkish get-up
  • Wall Ball

WOD:

Turkish Get Up: 3 (each side) – 3 – 2 – 2 – 1 – 1 – 1

Rest

For time

RX:
150 Wall Ball Shots (20# to 10’/ 14# to 9′)

L2:
150 Wall Ball Shots (20# to 9’/ 12# to 9′)

L3:
150 Wall Ball Shots (14# to 10’/ 10# to 9′)

RESULTS:

photo (4)

Skill:

  • Turkish Get-up
  • Wall Ball

WOD:

RX

  • 6 Turkish get-ups (45#/25#)
  • 12 Wall Balls (20#/14#)
  • 200m Run

L2

  • 6 Turkish get-ups (30#/15#)
  • 12 Wall Balls (20#/14#)
  • 200m Run

L3

  • 6 Turkish get-ups (20#/10#)
  • 12 Wall Balls (20# to 9″/10# to 9″)
  • 200m Run

5 Rounds for time

RESULTS:

photo(6)

photo (3)

WOD:

5 Rounds for time:

RX

  • 400m Run
  • 20 Wall Ball Shots (20# to 10’/14# to 9′)
  • 2 Rope Climb

L2

  • 400m Run
  • 20 Wall Ball Shots (20# to 9’/14# to 8′)
  • 2 Rope Get-up

L3

  • 400m Run
  • 20 Wall Ball Shots (14# to 10’/10# to 9′)
  • 2 Rope Get-up

RESULTS:

photo (4)

WOD:

Three rounds of:

  • 1min Wall Ball 20#/14#
  • 1min Pull Ups
  • 1min Box Jumps
  • 1min Rowing (count calories)
  • 1min Break

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

RESULTS:

photo (8)

WOD:

Team of Two

100 assisted pistol squats

Rest

8min AMRAP (one teammate does one round then switch)

  • 8 Ring Rows
  • 8 Wall Balls (20#/14#)

Rest

8min AMRAP (one teammate does one round then switch)

  • 8 Med Ball Cleans (20#/14#)
  • 8 DUs
  • 8 OH Squats w/PVC

Count total rounds finished

Rest

Max effort hanging L-holds 3 rounds

RESULTS:

IMG_20130326_203534

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

RESULTS:

IMG_20130321_204010


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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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