A.1 Front Squat – 5, 5, 5, 5, 5
A.2
21/15 Calorie Row, 15 Power Cleans, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Front Squats, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Push Jerks, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Front Squats, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Power Cleans, 9 Bar Facing Burpees
A.3
Pendlay Row 4 x 12
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Open WOD 17.3
Prior to 8 Minutes, complete:
3 Rounds
6 Chest 2 Bar Pull Ups
6 Squat Snatches #96/#65
3 Rounds
7 Chest 2 Bar Pull Ups
5 Squat Snatches #135/#95
Prior to 12:00 Minutes, complete 3 rounds:
8 Chest 2 Bar Pull Ups
4 Squat Snatches #185/#135
Prior to 16:00 Minutes, complete 3 rounds:
9 Chest 2 Bar Pull Ups
3 Squat Snatch #225/#155
Prior to 20:00 Minutes, complete 3 rounds:
10 Chest 2 Bar Pull Ups
2 Squat Snatch #245/#175
Prior to 24:00 Minutes, complete 3 rounds:
11 Chest 2 Bar Pull Ups #265/#185
Scaled:
Jumping Chin Over Pull Ups
#45/#35
#75/#55
#95/#65
#115/#75
#135/95
#155/105
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In Teams of 2:
(40 Minute Cap)
3 Rounds
40 Calorie Row
30 Power Snatch #75/#55
Then…
80 HSPU
40 Back Squats #225/#155
60 Pull Ups
Then…
4 Rounds
22 Bar Facing Burpees
18 Power Cleans #155/#105
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A.1 Bench Press – 10, 10, 10, 10
A.2
20:00 Minute AMRAP
15 Snatch #105/#75
20/15 Calorie Row
12 Snatch
20/15 Calorie ROw
9 Snatch
20/15 Calorie ROw
6 Snatch
20/15 Calorie Row
A.3
Accumulate 5 Minutes KB/DB Farmers Carry/Hold AHAP
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A.1 Squat Clean – 12 x 1 OT :30 Start @ 75% add as rounds progress
A.2
4 Rounds
In 3:00 Minutes
Run 400M
Max Rep Wall Balls
Rest 3:00 Minutes
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A.1 Push Jerk – 3, 3, 3, 3, 3
A.2
“Jackie”
Row 1,000M
50 Thrusters #45/#35
30 Pull Ups
A.3
100 Push Ups
(10 Minute Cap)
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