WODs

March 6-11 (WODs of the Week)

Monday, March 6, 2017

SWOD (20 min)
Back Squat
2 reps @60, 70, 75, 80, 85%
1 rep @90, 95%

GWOD (10-15 min)
5x12 Unbroken Kipping HSPU
-Rest as needed. Scale as needed to get ~60 reps.(10x6, etc)

WOD
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105)
3 Over-the-Bar Burpees
...6/6, 9/9, adding 3 reps each round.
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Tuesday, March 7, 2017

ROPES! Dress for ropes.

WOD
5 Rounds (For Time, including rest):
1 x Rope Climb
5 x DB Snatches @ “HEAVY”
250m Row
+Rest 1 min
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Wednesday, March 8, 2017

WOD
7 RFT:
9 C&J (135/95)
15 T2B

21 Calorie Row

Rest 2:00 between rounds
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Thursday, March 9, 2017

WOD
DB “DT”
5 Rounds:
12 DL
9 Hang Clean
6 push jerk
Rx: 50/35
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Friday, March 10, 2017

CrossFit Open Workout “17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.
Make sure to review the movement standards and requirements before attempting.
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Saturday, March 11, 2017

OPEN GYM FORMAT 9am-10am
17.3 or make up a missed WOD from the past week.