WOD

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
Clean + Front Squat + Jerk x2

*Increase weight each round.

Part C

EMOM For 21 Min Do:
Min 1 – Shoulder To Overhead x4 @80% of today max complex
Min 2 – Kettlebell Swing x15
Min 3 – Games Standard Box Jump x10 (24″/20″)

BLIZZARD WARNING for TUESDAY 3/14/17

PLEASE CHECK SOCIAL MEDIA, EMAIL OR TEXT YOUR COACH REGARDING CLASSES ON TUESDAY 3/14/17

Part A Warm Up

3 Sets
Snatch Deadlift x5
Snatch High Pull x5
Muscle Snatch x5
Snatch Drop x5

Part B

Every 2 Min For 14 Min Do:
Power Snatch x2 + Hang Squat Snatch + Overhead Squat
*Increase weight each round.

Part C

3 Rounds For Total Time Of:
10 Hang Squat Snatch (135/95)
rest 30 sec
50 Double Unders
rest 30 sec
15 Toes To Bar
rest 30 sec

Part A Warm Up

Coaches Choice

Part B

2 Rounds For Time Of:
50 Ball Slams
40 Squats
30 Sit-ups
20 Ring Rows

Part C

3 Sets
Weighted Hip Ext. x15
rest 2 min
Bent Over DB Row x12 ea. side
rest 2 min

10am COMP CLASS

Complete 17.3 or a WOD will be posted

Part A Warm Up

Coaches Choice

Part B

40 Minutes

In Teams Of 4 Perform
3 Rounds For Time Of:
20 Alt DB Snatch (50/35)
20 Thrusters (95/65)
200 m Farmers Carry (53/35)
20 Cal Row/ Assault Bike

*Each athlete occupies a station. Everyone works at the same time to complete their movements reps/distance. Athletes must rotate through the movements in the above order. A team can only rotate once all of the athletes have completed their reps. Complete each station 3 total times.

Part A Warm Up

Coaches Choice

Part B

Open Workout 17.3

Yes, we are open the day before 17.3

Part A Warm Up

2 Sets
DB Rotator Cuff Rotation x10 ea. side
Single Arm DB HIgh Pull x10 ea. side
Single Arm Pull-up Hang x5-10 sec ea. side
Scap Pull-ups x10

Part B

4 Sets
Single Arm Ring Row 5 Sec Negative x3 ea. arm
Seated Banded PVC Rows x20

Part C

3 Sets, Ea. For Time Of:
1000 m Row
70 Double Unders
20 Goblet Walking Lunges
rest 4 min

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

90 Sec Max Clean and Jerk (135/95)
rest 3 min
For Time:
21-15-9 Reps Of:
Front Squat (155/105)
Handstand Push-ups
rest 3 min
90 Sec Max Clean and Jerk (135/95)
rest 3 min
For Time:
21-15-9 Reps Of:
Toes To Bar
Burpees
rest 3 min
90 Sec Max Clean and Jerk (135/95)

*Score total clean and jerks and total time including rest.