2/14 Happy Singles Awareness Day

17.3

warm up -400 meter row

10 chin up

10 push ups

10 goblet squats (low/slow)

strength- snatch breakdown

PVC / bar only

WOD –  Prior to 8:00, complete:3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Score: Number of reps completed. Total reps possible is 216. Log your time to your notes as a tie-breaker.

Rx:
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Advertisements

2/13 wod

17.2  (practice week)

warm up – 100 jump rope

20 ab mat

20 air squats

PVC shoulder strtches

Skillwork – muscle ups / hang

Strength – hang cleans  – DB

WOD – 12 min AMRAP

2 rnds of: 50′ wwlunges

16 T2B

8 Power Cleans

2 rnds of: 50′ wwlunges

16 muscle ups

8 power cleans

RX – 50 / 35 DB

SC – 35 / 20 DB, K2E, C2B

 

Finisher –

 

2/12 WOD

17.1   (practice week)

warm up = 10 burpees

10 step ups

10 DB clean npress

200 meter row

skillwork – box jumps  / hip mobility

Strength – AFTER WOD – any bar work wanted

WOD –  10 DB snatches

15 Burpees box jump overs

20 DBS

15 BBJO

30 DBS

15 BBJO

40 DBS

15 BBJO

50 DBS

15 BBJO

CAP – 20 min    (if cap is reached = total reps)

RX – 50/35     24/10

SC – 35/20    24/20 ST

Finisher –

2/7 WOD

Easy Wednesday

warm up – 10 plate sit ups 15/25

20 WWOH lunges   15/25

50 Jumping jacks

50 Jumping pull ups

Skillwork – DUBS  / HSPU

Strength – 3 – 1min max

WOD – 5 RFT

25 ab mat

25 Dubs  (3x)

25  HSPU – wall   (HR push ups)

 

Finisher –

2/6 WOD

Happy Birthday Christine and Delaney!!

warm up – 25 dubs

25 resista ball crunch

Skillwork – snatch PVC breakdown    1,2,3 PULL

Strength – 1RM snatch

WOD – Going down

25 cal row

50 wallballs  bk.bl

40 box jumps   24/20

30  burpees

20 snatches   70%

10 cal row

FINISHER –