WORKOUT 17.4 Rx’d(Ages 16-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts (225/155) 55 wall-ball shots (20/14) 55-calorie row 55 handstand push-ups
Month: March 2017
Mar. 16
WOD: Every 2 minutes for 5 rounds: Pausing Front Squats + Kipping HSPU
Mar. 15
WOD: Every 3 minutes for 7 Rounds: 90/80 Strokes 12 T2Bar
Mar. 14
WOD: On the minute x 16 (4 Rounds): Minute 1 – 7 Deadlifts (225/155) + 7 Box Jumps (24/20) Minute 2 – 15 KB Swings (1.5/1) Minute 3 – 5 C2B Pull-Ups + 5 T2Bar Minute 4 – 15/12 Calorie Row
Mar. 13
WOD: On the minute x 16 (4 Rounds): Minute 1 – 15/12 Calorie Row Minute 2 – 15 GHD Sit-Ups Minute 3 – 40/36 Strokes Minute 4 – 12 HSPU
Mar. 10
WORKOUT 17.3 Rx’d (Ages 16-54)
Prior to 8:00 minutes, complete:
3 rounds of:
6 C2B pull-ups
6 squat snatches (95 / 65 lb.)
Then,
3 rounds of:
7 C2B pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00 minutes, complete:
3 rounds of:
8 C2B pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00 minutes, complete:
3 rounds of:
9 C2B pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00 minutes, complete:
3 rounds of:
10 C2B pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00 minutes, complete:
3 rounds of:
11 C2B pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
Mar. 9
Due to 17.3 tomorrow, you can either do the WOD below
or row –bike—ski for 10 minutes
WOD
15 Min AMRAP
Hollow Rocks (6-12)
Ring Rows (6-10)
T2P (3-5)
GHD Hip Ext (6-10)
1:30 Airdyne
Mar. 8
WOD
1000 M Row
then:
3 Rounds:
10 handstand push ups
10 deadlifts (185/125)
10 Ball Slams
30 box jumps (30/24)
30 pull ups
30 Wall Balls (20/14)
then:
1000 M Row
Mar. 7
WOD
15 MIN AMRAP
15/12 Calorie Row
9 Box Jump Overs (24″/20″)
9 KB Swing (1.5/1)
Mar. 6
WOD
AMRAP 3:
Rx – 115/80
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3 minutes
AMRAP 3:
Rx – 135/95
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
Rx – 155/105
3 Power Cleans
3 Front Squats
3 Push Jerks
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