WEDNESDAY
“Survival Skills”

Skill: Pistols & Jump Rope
(8 min Pistol Work)
Options:
30 Alternating Weighted Pistols for time
Accumulate 20 Assisted Pistols not for time

(6 min Jump Rope Work)
Options:
Triple Under Practice
Max UB set of double unders in 3 attempts
Double Under Practice

WOD
400m Run
5 Rope Climbs Scale: 15 Chinups
20 DB Clean & Jerks 35/25 FB: 40/30
400m Run
4 Rope Climbs Scale: 12 Chinups
15 DB Clean & Jerks
400m Run
3 Rope Climb Scale: 9 Chinups
10 DB Clean & Jerks

TUESDAY
“Amanda”

In 10 sets, build to a heavy triple OHS from racks. If still working on form, 10 x 3 with light object focusing on perfect mechanics and working towards a deeper squat position.

WOD
21-15-9
Power/Full (Squat) Snatch 95/65
Ring Dips

FB: “Amanda”
9-7-5
Muscle-Ups
Squat Snatch 135/95

MONDAY
“Dirty Thirty”

Strength: Front Squat w/ 3 sec pause in bottom:
6 x 3 starting at 45% and building slightly each set

WOD
30 Box Jumps 24/20
30 Pullups
30 Hang Power Snatch 75/55
30 Pushups
30 KB SDHP 53/35 FB: 70/53
30 Push Press 75/55

Friday 3/3/17

WOD
17.2

Note: There will be no 9am class this Friday morning as we will be hosting some very special athletes.

THURSDAY
“Like Two Peas in a Wod”

Skill/Technique: 50 Pull-ups, FB: 75 Pull-ups in as few sets as possible*
*Every time you break = 5 V-ups

Partner WOD

12 Min AMRAP:
One athlete must complete 25/20 cals on Rower then switch and pick up where 2nd person left off
Second Athlete is working through:

2 Wall Climbs FB: 8 HSPU
10 Front Racked Lunges 75/55
12 Burpees over Bar

2 Min Transition…

12 Min AMRAP:
One athlete must complete 20/15 Cal on ABike
Second Athlete is working through:

2 Rope Climbs (Scale to 6 Chinups)
8 Ring Dips (Scale to 10 Pushups)
12 Alternating Pistols (Scale to 12 Air Squats)