Saturday 1/21/17 - Begin Again

MAIN WOD
W: Pistol Progression
Ground Contacts
M-1: 40 KB/DB Thrusters For Time, Use same weight as last week (1/13)
M-2: Complete AMRAP in 20:00 of:
10 Ring Push Ups (Feet Level w/ Rings)
20 One-Legged Squats, alternating
10 Box Jumps, 36/30"
OPTIONS
Level 2: Complete AMRAP in 20:00 of:
10 Ring Push ups (Modified)
20 One-Legged Squats, alternating (Modified)
10 Box Jumps, 30/24”
L1: Complete AMRAP in 20:00 of:
10 Push Ups
20 Lunges, alternating
10 Box Jumps/Step Ups 24/20”
JAG (Class at 1:00 with Jess)
J-1: 3 Sets:
8-12 WBS 12/11'
6 KB Push Press
1-3 Strict MU/3 toenail transitions
J-2: Snatch with 5sec liftoff
8x2 Every 2:00
Start at 65%
J-3: 40 DB/KB Thrusters for time
Use same weight as last week
J-4: 13.4:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
J-5: 3 sets, each for time:
3 Legless Rope Climbs
Rest 2:00
Scale to 1 LLRC + 3 Rope Climbs -or- 4 Rope Climbs
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