Jocilyn Yarnell

Monday 3/20/17

If you have not completed 17.4 and you are signed up for the open please do that WOD instead. . . A. 4 Minutes for 20 minutes: 400m Run + Max Reps Dumbbell Thrusters . . . B. 3 Sets … Continued

Friday 3/17/17

A. 10 minute EMOM 12/10 calorie row 1st minute 3 Deadlifts increasing in load to 20-40lbs above what you will use in 17.4 . . . B. Mobility/movement standard review . . . C. 17.3 13 minute AMRAP 55 Deadlifts … Continued

Thursday 3/16

A. 4 Rounds for Time 50 Air squats 25 Kettle Bell Swings 53/35 B. 4 Sets not for Time 10 Alternating Pistols 6 Glute Ham Raises 1 Prowler Push (heavy)

A. EMOM 12 1st–10 Bent Over Rows 2nd–10 Strict press –should be able to use same weight for both B. 12 minute AMRAP 6 Strict Pullups 12 Shoulder To overhead 135/95 24 Burpees

Tuesday 3/14/17

A. 20 minute EMOm 1st–15/12 Cal row 2nd–15 Wallballs 3rd–12/10 Cal bike 4th–rest . . . B. EMOM until Failure 1 Clean

Monday 3/13/17

A. For Time 200 Double Unders 20 Bench press 135/95 500m Row 15 Bench Press at 155/105 40/30 Calorie Bike 10 Bench Press at 185/135 B. 5 Sets Plate Drag Plank walk 15 GHD situps

Friday 3/10/17

A 3 Rounds at an easy Pace 250m Row 10 beat swings 5 Snatches +5 OHS with empty bar B. Open Wod 17.3 0-8 min 3 Rounds 6 Chest to bar Pullups 6 Snatches 95/65 3 Rounds 7 C2B 5 … Continued

A. 4 Rounds for Time 15 Ring Dips 30 Sit ups 400m Run B. EMOM 10 min 1 power clean + 2 FS +1 Split Jerk at 50-75% 1RM Clean and Jerk

Tuesday 3/7/17

A. 15 minute Emom 1st–15/12 calorie row 2nd–15 kipping hspu 3rd–50 double unders . . . B. Back Squat 1×5 at 60% 1×5 at 65% 1x max reps at70% 20 at 55%

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