WOD Blog

Sun, Jan 11 2015

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

R - 1.11.15


(Check In)
1. Snatch
5×1 Snatch From low hang

2. Clean and Jerk
5×1 Power Clean + Jerk

3. Squat
3×5 Back Squat, across

4. Gymnastic Benchmark
300′ Hand Stand Walk for time


1. Conditioning
“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups  – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″

2. MidLine
6x :30 weighted GHD Hip Extension Hold – Facing down in a GHD, hold parallel to the floor for 30 seconds. Your training partner can place weights on your back.



RonnieYes