WEDNESDAY
“Hard Core”
2 Min AMR: max Push-Ups; 1 Min rest
2 Min AMR: max HPC @ 60% of 1RM; 1 Min rest
2 Min AMR: max Ring Rows
WOD
30-20-10
OHS 95/65 FB: 120/85
Over the Box Jumps 24/20
Knees-2-Elbow
Somethings Never Change
TUESDAY
“Somethings Never Change”
Strength: Deadlifts Build to a heavy triple; if feeling good: 3 RM (20 Mins)
WOD
15 Min AMRAP:
1 Clean & Jerk 135/95 FB: 155/105
5 Burpees
10 Wall Balls 20/14 FB: 30/20
2 Clean & Jerks
5 Burpees
10 Wall Balls
3 Clean & Jerks
5 Burpees
10 Wall Balls
4 Clean & Jerks
And so on...
(Keep adding 1 rep to the C & J each round)
Rounding Numbers
MONDAY
“Rounding Numbers”
Volume Gymnastics
8 Min EMOM: 1-3 strict pull-ups immediately into 2-5 kipping pull-ups
FB 1-2 strict muscle-ups immediately into 1-3 kipping muscle-ups
WOD
4 Rounds:
20 Double Unders
15 DB Front Squats 35/25 FB: KB Front Squats 53/35
10 Toes-2-Bar
3 Rounds:
20 Double Unders
15 DB Hang Power Cleans FB: KB Cleans
10 Toes-2-Bar
2 Rounds:
20 Double Unders
15 DB Push Press FB: Dble KB Push Press
10 Toes-2-Bar
Note: For those of you who have completed OPEN workout 17.1, your scores must be submitted no later than today 'Monday' at 5pm.
Remember, I can not submit your score for you, only you have submit it.
Workout 17.1
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes