Friday 3.10.2017 Strategy: >Test of weightlifting and gymnastics! >Go fast early to be able to use time in later rounds for the heavier weights. >Singles are ABSOLUTELY recommended for the Squat Snatch! >Break up the Chest to Bar early to save your pulling strength from the start! Butterfly chest to
Thursday 3.9.2017 Complete as much work as possible in 16-minutes: Every minute on the minute Odd Minute – Candlestick 5-reps (aka – Reverse Burpee) Even Minute – Banded Run :20-seconds of work SCORE: Write something encouraging to everyone!
Wednesday 3.8.2017 Deadlift for load: #1: 5 reps @ 55% #2: 5 reps @ 56% #3: 5 reps @ 57% #4: 5 reps @ 58% #5: 5 reps @ 60% #6: 3 reps @ 61% #7: 3 reps @ 62% #8: 3 reps @ 63% #9: 3 reps @ 64%
Tuesday 3.7.2017 Complete as many rounds and reps as possible in 5-minutes of: 10-Thrusters, 115/75 25-calorie Row Rest 1-minute Then, Complete as many rounds and reps as possible in 5-minutes of: 10-Wall Balls, 20/14-lbs to 10’/9′ 25 Double Unders
Monday 3.6.2017 5 rounds for time 135/95-lbs Snatch (full), 5-reps 10-reps Handstand Push ups 200m Run
Sunday 3.5.2017 Rest Day Closed
Saturday 3.4.2017 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: • 50-ft. weighted walking lunge • 16 toes-to-bars • 8 power cleans Then, 2 rounds of: • 50-ft. weighted walking lunge • 16 bar muscle-ups • 8 power cleans etc., alternating between toes-to-bars
Friday 3.3.2017Open 17.2 Prep, Strategy, Mobility, and Attempt Strategy: >This is a grip taxing workout. Make sure to breath throughout the WOD by doing manageable sets. >The 1st round will be your fastest round. Make sure to pace from the beginning. If you can beat a games athlete in the
Thursday 3.2.2017 Every minute on the minute for 16-minutes: Odd Minute 10 Kettlebell Swings, 53/35 Even Minute Assault Bike 10-Calories
Wednesday 3.1.2017 Front Squat every minute on the minute for 15-minutes Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps #6: 3 reps #7: 3 reps #8: 3 reps #9: 3 reps #10: 3 reps #11: 1 rep #12: 1