7/16/17
Open Workout 17.1
For time:
10 DB snatches
15 Burpee BJO
20 snatches
15 Burpee BJO
30 snatches
15 Burpee BJO
40 snatches
15 Burpee BJO
50 snatches
15 Burpee BJO
Males: 50 # DB/ 24 in box
Females: 35 # DB/ 20 in box
7/15/17
Row 250m x 10
Rest 1 min between sets
7/14/17
For time:
100 GHD hip extension
30 wall ball (20/14)
100 GHD sit ups
30 wall ball
7/13/17
For time:
Ski 1000m
40 power cleans @ 135/95
30 Front squats @ 135/95
20 Push jerks @ 135/95
Ski 1000m
7/12/17
Weighted pull up: (AHAP)
5-5-5-5-5
7/11/17
AMRAP 20 min
800m run
4 stone to shoulders @150/100 (2L/2R)
7/10/17
AMRAP 12 min
6 pistols
12 Hand release push ups
7/9/17
21-18-15-12-9
Assault Bike
Double KB power cleans
7/8/17
AMRAP 6 min
Rope climbs (20ft)
7/7/17
4RFT
7 squat snatch (135/95)
9 BMU
11 box jumps (24/20)
7/6/17
For load: (total)
1-1-1-1-1-1 Strict Shoulder press
7/5/17
50-40-30-20-10
DU
(200ft prowler push @1.5 BW in between sets)
7/3/17
3 Rounds for time
1000m row
100ft burpee broad jumps
10 Bench press @BW
7/2/17
For time:
64 TTB
32 Strict ring dip (1.5 pood)
7/1/17
8 RFT
1 legless rope climb
10 push press (95/75)
6/30/17
ABC’s of ABC
SPELL YOUR FULL NAME and Do 1 round for time.
A: 1 MILE RUN
B: 5 stone to shoulders on each side
C: 100 DU/ 300 SU
D: 1000m row
E: 40 Overhead KB swings
F: 1000m ski
G: 50 GHD situps
H: 50 burpees
I: 25 box jumps
J: 30 wall balls
K: 50 V ups
L: 30 SDLHP
M: 2 min hollow hold
N: 25 strict pull ups
O: 30 T2B
P: 100 push ups
Q: 5 TGU each arm
R: 30 thrusters
S: 1 rep max DL
T: 3 touch and go snatches
U: 10 overhead squats
V: 100 jumping lunges
W: 30 clean and jerks
X: 15 MU
Y: 10 strict HSPU
Z: 20 cal assault bike
6/29/17
AMRAP 14 min
21 DU
12 GHD sit ups
6/28/17
Sled drag 200 ft x 5
Then....
4 RFT:
4 strict muscle ups
400 m run
6/26/17
It's been a while....but we're back !!!!!
FOR MAX EFFORT:
Until you die....
Start at 5 second handstand hold and 5 V-ups, add 5 seconds to the handstand hold and 5 repetitions each minute until failure. Have fun!
3/8/16
WOD:
6RFT
12 squat snatch (135/95)
21 Burpee pull ups