3-14-17

Strength
Back Squats

WOD: For time:

“Jackie”
1000m Row
50 Thruster 45lbs
30 Pull Ups

3-13-17

Strength:
Hang Clean & Jerk

WOD:
12 Min AMRAP
6 Turkish Get Ups
12 Toes to Bar
18 Goblet Squats

3-11-17

17.3
Chest to Bar
Squat Snatch

OR

Partner/Individual WOD

3 Rounds
60 OverHead Lunges (45/25)
60 Kettle Bell Swings (55/35)
Calorie Row (60/50)

Time Cap 25 Minutes

3-10-17

17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

3-9-17

Strength:
Power Snatch

WOD:
0:00-1:00
5-Shoulder to Overhead
5-Box Jumps
1-Wall Climbs
1:00-2:30
10-Shoulder to Overhead
10-Box Jumps
2-Wall Climbs
2:30-4:30
15-Shoulder to Overhead
15-Box Jumps
3-Wall Climbs
4:30-7:00
20-…
20-…
4-…
7:00-10:00
25-…
25-…
5-…

3-8-17

Strength:
Back Squats

WOD: 13 Min AMRAP
17 Wall Balls
3 Rope Climbs

3-7-17

WOD: For Time
27-21-15-9
Calorie Row
Deadlifts (225/125)

*50 Double Unders after each set of Deadlifts.

3-5-17

Strength:
Shoulder Press & Hold

WOD:
12 min AMRAP
150m Run
8 Squat Clean (135/95)

3-4-17

17.2 Open Workout

Or

Partner/Individual WOD
3 Rounds
40-Kettle Bell Swings (55/35)
40-Wall Balls (20/14)
40-Push Press (115/75)

3-3-17