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