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Monday 4/10/17

A. Every 2 minutes for 12 minutes 3 Pause Snatches (pause 2s at the knee before snatching) 50-60-70-75-75-75% of 1Rm snatch B. From Competitors Training For Time 27-21-15-9 Power Cleans 75/55 Wallballs Calorie Row (or Burpees if not enough rowers … Continued

Thursday 4/6/17

A. For Time 2 Mile Run — Loop x2 +800m –must come down to door each loop and before 800m . . . B. 4 Sets 10 Dumbbell Bench Press 10 Glute Ham 10 Tuck to L-sit Holds

4/4/17

For Time 3 Rounds 50 DU 20 Wallballs (20/14#) 20 Calorie Row 2 Rounds 50 DU 20 Wallballs (20/14#) 40 Calorie Row 1 Round 50 DU 20 Wallballs (20/14#) 60 Calorie Row . . Rest as needed . . 3 … Continued

4/3/17

A. Every 2 minutes for 12 minutes 3 Overhead Squats . . . B. 10 Minute AMRAP 10 HSPU 15 Double Kettlebell Front Rack Lunges (53/35) . . . C. 3 rounds 60s Plank 20 Russian Twists 10 Back Extension … Continued

Thursday 3/30/17

A. For Time 400m Run Buy in 5 Rounds 10 KBS at 70/53 10 Toes to Bar 100 Double Under Buy Out B. Every 2 Minutes for 15 minutes 3 Front Suats 50 60 70 75 70 percents

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

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