Friday, March 24, 2017

Open Workout 17.5


Barbell

A) Snatch (power or squat), 3-3-3
B) Clean & Jerk (power or squat) 3-3-3
C) Back Squat 3x3@70%

_________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Row 500 - 5 Burpees
Row 400 - 10 Burpees
Row 300 - 15 Burpees
Row 200 - 20 Burpees
Row 100 - 25 Burpees

Foundations
AMRAP 20
Run 200m
Max UB WBS, 14/10/6
Run 200m
Max UB KBS 55/35/25

Conditioning - 17.5
10 RFT / 20 cap
9 Thrusters 95/65 | 65/45
35 Double-unders

Competition
AMRAP 20
3/1 Ring Muscle-ups + 5 Skin the cats
30' HSW
7 Hang Power Cleans 155/105 | 135/95
______________________________

Kicker
Rest 1 min
-then
1 min - Max cals Bike

Thursday, March 23, 2017

Jackie - Row, Thrusters, Pull-ups


Barbell
Bear Complex 7-6-5-4-3-2-1

_________________________________________________________

Body Weight Only (BWO)
AMRAP 16
Run 200m
200 Single-unders
20 Burpees
-then
AMRAP
1 Squat, 1 Push-up, 1 Sit up
*add 1 rep to each exercise each round


Foundations
For time / 17 cap
AMRAP 15
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Push Press
10 Hang Power Snatch
10 Overhead Squats
10 Back Squats
*75/55/35

Conditioning - "Jackie"
For time
Row 1000m
50 Thrusters, 45/35# bar
30 Pull-ups

Competition
AMRAP 11
150 Double-unders
40 Pistols
30' Handstand Walk
20 Ring Muscle-ups
______________________________

Kicker
Rest 1 min
-then
For time:  30 Box Jump Overs, 24/20"

Wednesday, March 22, 2017

DU's, Push Press, Burpees

WOD

Barbell
Behind the neck Snatch Grip Jerk + 2 Overhead Squat, 1-1-1-1-1-1-1

_________________________________________________________

Body Weight Only (BWO)
For time / 15 cap
200m Run
75 Hand Release Push-ups
400m Run
75 Sit-ups
Run 800m

Foundations
For time / 17 cap
500 Single-unders
50 Sit-ups
30 Inverted Barbell Chest-to-Bar Pull-ups
50 Sit-ups
500 Single-unders

Conditioning
For time / 15 cap
50 Double-unders
40 Push-press 95/65 | 75/55
20 Burpees

40 Double-unders
30 Push Press
15 Burpees

20 Double-unders
20 Push Press
10 Burpees

10 Double-unders
10 Push Press
5 Burpees

Competition
For time / 20 cap
Run 800m 
100 T2B
50 Front Squats 135/95 | 115/80
10 Wall Climbs
______________________________

Kicker
Rest 1 min
-then
AMRAP 1:30 - Burpees


Tuesday, March 21, 2017

Box Jumps, PUll ups, Burpees, Lunge, Double-unders

WOD

Barbell
Power Clean + Hang Squat Clean + 2 Front Squat + Split Jerk, 1-1-1-1-1-1-1

______________________________________________________________

Body Weight Only (BWO)
AMRAP 15
9 Burpees
15 Lunges
21 Reverse Hypers
Bike 5 cals

Foundations
Partner WOD / AMRAP 18
9 KBS, 55/35/25
7 Box Jumps
5 Burpees

Conditioning
AMRAP 17
10 Box Jumps, 20"
20 Pull-ups
30 Plate Burpees, 25/15/10
40 Single Arm OH Med Ball Lunge, 10/6
50 Double-unders

Competition
7 RFT / 20 cap
50 Double-unders
10 Pistols
8 DB Thrusters 50's/35's
______________________________

Kicker
Rest 1 min
-then
For time:  21 cal Bike, 15 Thrusters 95/65 | 75/55, 9 Pull-ups

Monday, March 20, 2017

KBS, Lunges, Bike, Cindy

WOD

Bar Work
A) EMOM x 7 - 2 Snatch, work to a heavy set
B) Back Squat - 3x4 @ 80%
_________________________________________________________________

Body-Weight-Only
20 mins
Row as far as possible

Foundations 
5 RFT / 15 cap
15 Hang Power Cleans
10 Hang Power Snatch
5 Thrusters
* 95/65 | 75/55

Conditioning 
For time / 15 cap
50 KBS 55/35/25
40 Front Rack Lunges 45/35/15
20 Cals Bike
10 Rounds of Cindy (15 Squats, 10 Push-ups, 5 Pull ups)

Competition 
For time / 15 cap
21 GHDSU, 20/14/10
21 Clean & Jerk 155/105 | 135/75
15 GHDSU, 20/14/10
15 Snatch 155/105 | 135/75
9 GHDSU, 20/14/10
9 Thrusters 155/105 | 135/75

Kicker
Rest 1 minute
-then
For time:  20 Cals Bike

Saturday, March 18, 2017

Box Jumps, Deads, Burpees, Power Cleans, Sit-ups

WOD

Teams of 2 / One works


7 minutes
100 Alternating Box Jumps 20"
AMRAP Deadlifts 135/95/65

-rest 1 min

7 minutes
100 Alternating Burpees
AMRAP Power Cleans 135/95/65

-rest 1 min

7 minutes
100 Alt Med Ball Sit-up exchange
AMRAP Front Squats 135/95/65

-rest 1 min

7 minutes
100 Inverted Pull-ups
AMRAP Shoulder to Overhead 135/95/65

-rest 1 min

7 minutes
100 Lunges
AMRAP Power Snatch 135/95/65


*Score = total deads, cleans, front squats & shoulder to overhead

Friday, March 17, 2017

17.4 / Deadlifts, WBS, Row, HSPU

WOD

Bar Work
A) EMOM x 9 - Muscle Snatch, 1-1-1 / Power Snatch, 1-1-1 / Squat Snatch, 1-1-1
B) Overhead Squat, 5-4-3-2-1
_________________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
10 Squats, 10 Sit-ups
Bike 600m
20 Squats, 20 Sit-ups
Row 400m
30 Squats, 30 Sit-ups
200 Single-unders
40 Squats, 40 Sit-ups

Foundations 
For time / 20 cap
1-2-3-4-5-6-7-8-9-10
Squat Clean, 95/65 | 75/55
Bar Facing Burpees

Conditioning - "Open 17.4"
AMRAP 13
55 Deadlifts
55 WBS, 20/14
55 Calorie Row
55 Handstand Push-ups

Competition 
5 RFT / 10 cap
10 KB Clean & Jerks, 70/55/35
3/2 Muscle-ups (any)


Kicker
Rest 1 minute
-then
For time:  55 WBS