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Wednesday, 1/10/18

WOD

Rope Climb Practice/Progressions

(Or Back Squat 1RM make up day – If you missed yesterday’s 1RM, do that today instead)

For time:

1000m Row

*REST.*

4 rounds for time of:

  • 10 Overhead Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 10 Alternating DB Snatches (Total – 5 each arm) (Rx:45#/30#, L2:35#/25#, L3:25#/15#)
  • 30 Double Unders (L2: 15 Double Under attempts, L3: 75 Singles)
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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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