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)
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.
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
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.
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.
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.
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
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
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.
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.
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