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Saturday 25 March 2017

WORKOUT 17.5

10 rounds for time of:
9 thrusters
35 double-unders

M43kg F29kg

40 minute cutoff.

 
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Friday 24 March 2017

WOD

Run 1 mile

50 Burpees

Ride 1 & 1/2 miles

 

 
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Thursday 23 March 2017

WOD

PC – work to a heavy single

Then

7 PC 75/52.5

14 BS

28 pistols

800 run

 

 

 
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Wednesday 22 March 2017

WOD

Power snatch – work to a heavy single

Then

5 Rounds

30 step ups 20″

15 situps – floor touch

5  PS 61/43

 
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Tuesday 21 March 2017

WOD

Front squat

3 – 3 – 3

Thruster

3 – 3 – 3

Push Jerk

3 – 3 – 3

 
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Monday 20 March 2017

6PM is your last chance for 17.4! Come on down.

WOD

30 pullups

30 burpees

30 KB 9/6

15 cal bike

20 pullups

20 burpees

20 KB

10 cal bike

10 pullups

10 burpees

10 KB

5 cal bike

 

 
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Sunday 19 March 2017

R&R

 
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Saturday 18 March 2017

WORKOUT 16.4  Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 102kg and throw 9kg ball to 10-ft. target
Women deadlift 70kg and throw 6kg ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 61kg and throw 9kg ball to 9-ft. target
Women deadlift 43kg and throw 4kg ball to 9-ft. target

 
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Friday 17 March 2017

WOD

4 Rounds – start a new round every 8 minutes

Run 800m

20 Russian KB 24/16

15 Burpees 24/16

 
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Thursday 16 March 2017

WOD

Work to a heavy single hang snatch

Then

Every 2 minutes 1 attempt to strict press.

55, 65, 70, 75, 80, 85, 90, 95% – continue if winning.

 
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