WOD

Part A Warm Up

3 Sets
Single Arm Banded Upright Horizontal Rows x12 ea. side
Nose To Wall Hold x30-45 sec
Single Leg Pistol Hold x15 sec ea. leg x2
Hollow Body Rock x15

Part B

4 Sets
Toes To Bar Hold x10-20 Sec
Wide Grip Chin Over Bar Lateral Slides x6-10
Single Arm Ring Row Hold x10-15 sec

Part C

For Total Time Do:
500 m Row
20 Overhead DB Walking Lunges (35/20)
rest 2 min
500 m Row
300ft Farmers Carry (50/35)
rest 2 min
500 m Row
20 DB Renegade Rows (35/20)
rest 2 min
500 m Row

Part A Warm Up

3 Sets
Clean Lift Off x5
Hang Muscle Clean x5
Fron Squat x5
Tall Clean x5
Push Press x5

Part B

5 Sets
10 Sec Tempo Clean Pull + Hang Squat Clean + Push Jerk x2
*Increase weight each set.

Part C

3 Sets, Ea. For Time Of:
21 Deadlifts (135/95)
15 Squat Box Jumps (24″/20″)
9 Hang Power Clean & Jerk (135/95)
rest 1:1

Part A Warm Up

Coaches Choice

Part B

EMOM For 12 Min Do:
Min 1 – Seated Banded Strict Muscle-up x3-4 OR False Grip Ring Row x12
Min 2 – 12″ Deficit Push-ups x10
Min 3 – Kneeling Banded Muscle-up x10

Part C

3 Rounds For Total Time Of:
20 Chest To Bar Pull-ups
15 Push Press (135)
20 Bar Facing Burpees
15 Front Squats (135)
20 Handstand Push-ups
rest 2 min

Part A Warm Up

3 Sets
Snatch Deadlift x5
Snatch High Pull x5
Snatch Drop x5
BTN Snatch Grip Push Jerk x5

Part B

4 Sets
Hang Squat Snatch + Overhead Squat x1x3
*Increase weight each set

Part C

5 Rounds For Time Of:
10 Toes To Bar
8 Thrusters (135/95)
2 Rope Climbs
40 Double Unders

Part A Warm Up

Coaches Choice

Part B

3 Rounds For Time Of:
20 Push-ups
25 GHD Sit-ups
30 Walking Lunges
200ft Sled Push-up (135/95 loaded)
rest 2 min

Part C

3 Sets
L-Hang x10-15 sec
Overhead KB Walk x100ft (Walk slow)

10am COMP CLASS

You can do 17.4 during this class or a WOD will be posted.

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform:
For Time:
1 Mile Group Run (Holding a med ball 20/14)
50 Deadlifts (225/145)
800 m Group Run (Holding a med ball 20/14)
50 Overhead Squat (135/95)
400 m Group Run (Holding a med Ball 20/14)
50 Burpee Box Jumps (24″/20″)

Part A Warm Up

Coaches Choice

Part B

Open Workout 17.4

Part A Warm Up

3 Sets
Single Arm Banded Upright Horizontal Rows x12 ea. side
Nose To Wall Hold x30-45 sec
Single Leg Pistol Hold x15 sec ea. leg x2
Hollow Body Rock x15

Part B

4 Sets
Wide Grip Chin Over Bar Hold x20 sec
Single Arm Ring Hang x10-15 sec ea. side

Part C

4 Rounds For Time Of:
20 Slam Balls (20/15)
500m Row
10 Strict Handstand Push-ups

*Scale handstand push-ups to seated DB Press