Thursday March 23, 2017

Happy Open WOD 17.5 DAY!!! 

Come do a partner workout or just join us at 5 pm for the Final Open Workout Announcement 

Partner WOD:3 rounds

10 rope climbs(scale reps or eliminate if this is very challenging)

20 hspu

40 cal row

80 dubs

30 min cap

Wednesday March 22, 2017

Build to a 1 rm Behind the neck Split Jerk
WOD

400 m plate carry 45/35

10 plate ground to ovhd 

300 m plate carry

20 plate ground to ovhd

200 m plate carry

30 plate ground to ovhd

100 m plate carry

40 plate ground to ovhd

Tuesday March 21, 2017

Skill: 18 minutesRun 1 mile

W/remaining time build to a 3rm 

Back squat
WOD

44 Toes To Bar

33 burpees

22 TTB

11 burpees

Monday March 20, 2017

Workout: 0:00-10:00* 

First 5 min 

15 ring rows every minute 

At 5:00 

30 thrusters for time 75/55 

Rest remainder of 10 min clock 

10:00-20:00* 

First 5 min 

12 ring dips every minute 

At 15:00  

30 thrusters for time 95/65 

20:00-30:00* 

First 5 min 

40 dubs 

At 25:00 

30 thrusters for time 115/75 

*Ring Row, Ring Dip, Double Under reps should be 

Adjusted to make the movements 

And reps for each particular  

Athlete attainable but challenging  

*Goal of thrusters is at most 3 quick sets but ideally 1-2 sets. 

Athlete can increase load of Barbell as written If he 

Or she is able to keep this standard.  

Thursday March 16, 2017

Thursday’s are good for resting but…. they are also good for partner workouts! Also OPEN ANNOUNCEMENT 17.4 at 5 pm!

Skill: Core Blast!

:30 situps

:30 v-ups

:30 Side plank(switch each round)

:30 flutter kicks

Rest 1 min
4 x 

Partner Workout

30 box jump overs

200m ovhd carry 95/65

40 Hang Cleans 95/65

200m front rack carry

50 push jerk

200 m front rack carry

40 hang cleans 95/65

200 m ovhd carry 95/65

30 box jump overs