Jocilyn Yarnell

Tuesday 3/28/17

A. 15 minute AMRAP 15 Bar Facing Burpees 10 Deadlifts 185/135 5 Muscle Ups . . . B. Every 2 minutes for 10 minutes 1 High Hang Clean 1 hang clean 1 clean

Monday 3/27/17

A.–Warm UP 10 minute AMRAP 200m jog 10 Ring Rows 5 Broad Jumps 3 Inch Worms . . . B 3 Rounds for Max Reps 60s Back Squats 135/95 rest 60s 60s C2B Pullups rest 60s 60s Power Cleans 135/95 … Continued

3/22/17

A. 5 Sets 3 Front Squats +2 Split Jerks B. 21-15-9 Toes to Bar Burpees immediately followed by 400m Farmer’s Carry 53/35

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

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