FRIDAY (31 MARCH 17)

STRENGTH
-Snatch Deadlift 3x3(90-105%)
-Snatch Pull 3x3(75%)

Squat Snatch 3x3


WOD

5 Rounds for time

15 x Cal Row
30m Dumbbell Farmers Carry (120/70)
15 x Burpee Box Jump Overs (24/20)
30 x Kettle bell Snatch (35/18)

THURSDAY (30 MARCH 17)

Hero WOD

ADAM BROWN

Two rounds for time of:

24 x Deadlift 295 / 185)
24 x Box jumps (24 / 20)
24 x Wallball shots (20 / 14)
24 x Bench Press (195 / 135)
24 x Box jumps (24 / 20)
24 x Wallball shots (20 / 14)
24 x Cleans (145 / 85)

WEDNESDAY (29 MARCH 17)

WOD

12 Min AMRAP

-40 x Wall Balls
-50 x Double Unders
-10 x Chest to Bar Pull-ups.....Substitute: Bar Muscle-Ups or Regular Pull-ups depending on ability.



STRENGTH/SKILL

Squat Snatch
     -20 x 95/65
     -15 x 115/75
     -10 x 135/95
     -5   x 155/105
     -3   x 185/135

These are not for time.  You are just working through moderate to low volume / with moderate to high weight.


TUESDAY (28 March 17)

Muscular Fitness

5 Sets of:

12-15 x Bench (Adjust weight as able)
8-10   x Strict Press (Adjust weight as able)



WOD:  For Time

Sled Push (Down & Back...30m Total) (315/225)
500m Row
50 x Push Press (75/45)
50 x Toes 2 Bar
50 x Dumbbell Snatch (40/25)...alternate Hands

Sled Push
250m Row
25 x Push Press
25 x Toes 2 Bar
25 x Dumbbell Snatch

Sled Push
500m Row
50 x Push Press
50 x Toes 2 Bar
50 x Dumbbell Snatch

Sled Push

(40 MIN TIME CAP).





MONDAY (27 MARCH 17)

Open 17.5  (Last Attempt)


10 Rounds for time (40 Min Time CAP)

9 x Thrusters (95/65)
35 x Double Unders

Wednesday (22 March 17)

Strength


Front Squat
5 x 5




WOD


5 Rounds for Time


10 x Dumbbell Thruster (50/35)...Always 10 reps
50 x Double-Unders...Always 50 reps


50-40-30-20-10
Push-Ups
Ab-Mat Sit-ups.


***This is 5 rounds of 4 movements.  Each round starts with DB Thrusters, followed by DUs.  The reps never change.  After DUs are Push-ups then Sit-ups.  The reps for these movements decreases by 10 each round.

Tuesday (21 MARCH 17)

Strength


Squat Cleans


17 x (95/55)
15 x (135/95)
13 x (185/135)
11 x (225/175)


*Try to complete each weight in under 3 Minutes, with a 1 Min Rest between sets.






WOD


3 Round for time


10 Cal Row / 10 Burpees over the Rower.

MONDAY (20 MARCH 2017)

OPEN WOD 17.4


13 MIN AMRAP

55 x Deadlift (225/155)
55 x Wallball (20#/10' : 14#/9')
55 x Cal Row
55 x HSPUs

*If you finish the 55 HSUPs in under 13 minutes, start again on deadlifts.

FRIDAY (10 MARCH 17)

Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265/185
*If all reps are completed, time cap extends by 4 minutes.

THUESDAY (09 MARCH 2017)


Mobility and Recovery....get ready for OPEN 17.3



Practice
-Hand Stand Push-ups
-Double-unders
-Light weight snatch
-Wall Balls

WEDNESDAY (08 MARCH 2017)



WOD


"Cindy on Crack"


10 Rounds for Time


5 x Pull-ups
10 x Push-ups
15 x Air Squats


1+ Ground to Overhead (155/105)***


***Each round you increase the number of G2OH by 1 (so 3rd round do 3 / 9th round =9).


Post Times in comments / on the dry erase board in the Buckner Room

TUESDAY (07 MARCH 17)



Back Squat

6 Sets x 4 Reps...90 Second Rest



WOD

10 x Air Squats, Push-ups, GHD, KBS (53/35)
20 x Air Squats, Push-ups, GHD, KBS (53/35)
30 x Air Squats, Push-ups, GHD, KBS (53/35)
20 x Air Squats, Push-ups, GHD, KBS (53/35)
10 x Air Squats, Push-ups, GHD, KBS (53/35)


MONDAY (06 MAR 2017)


5 sets of 7 OHS.  Increase weight as able.



WOD

10 MIN AMRAP

5 x Hang Squat Clean (185/135)
10 x Bar Facing Burpees
50 x Double Unders

FRIDAY (03 MARCH 17)



Open 17.2

2 rounds of:
  50-ft. weighted walking lunge...25ft down & 25ft back.
  16 toes-to-bars
  8 power cleans

Then, 2 rounds of:
  50-ft. weighted walking lunge...25ft down & 25ft back.
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

THURSDAY (02 MAR 17)

Partner WOD

WOD1
In two Person Teams
21-18-15-12-9

Snatch 115/75
Toes 2 Bar

Split Reps anyway you want.
10 Min Time CAP



10 MIN REST




WOD 2
10 Min Time Cap
Partner 1
3 Round of:
10 x Burpees
10 x Cals on Rower
Then
Partner 2
30 x Burpees
30 x Cals on Rower

As Soon as WOD2 is completed:

WOD3: Each Partner establishes a 1RM Hang Squat Clean.  Total is sum of both partners 1RM.

***The combined time for WOD2 + WOD 3 is 15min.  If teams finish WOD 2 under the 10 min time CAP, they get that additional time for WOD 3.