170223
WOD 5 RNFT: 25/20 Calorie Row 0:20 L-Sit Hold 15 Box Jumps 10 DB Bench Press (50/35#) *30:00 Cap
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WOD CFG Open WOD 17.1 For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell...
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WOD “Badger” 3 RFT: 30 Squat Cleans (95/65#) 30 Pull-ups 800m Run *35:00 cap Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq....
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Skill/Strength 5 RNFT: 8 Back Squats *Start around 60% and build if able *After each set, perform one option: A. X # of Kipping HSPU (6 minimum) B. 6 HSPU w/ Reduced ROM (max of 4″) C. 10 Box HSPU D....
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WOD 20:00 EMOM: (0:30 work, 0:30 rest) Min 1: Ring or Bar MU Min 2: Double Unders Min 3: Power Clean and Jerk (135/95#) Min 4: Max Distance Row *Score is lowest number of reps for each movement Cashout...
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WOD “Cement Mixer” Every 3:30 for 7 Rounds: 400m Run 12 TTB *Score is slowest round Cashout 2:00 Foam roll on quads 2:00 per side ankle/calf stretch of choice
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WOD 5 Rounds Not For Time: 8 TnG Power Snatches (75/55#) 10 Bar Facing Burpees** 12 Russian KBS (53/35#) 14 Single Arm Bottoms Up KB Press (total) 16 Glute Bridges w/ feet elevated **Athletes who did...
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WOD CFG Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50ft Weighted Walking Lunge 16 Toes-To-Bars 8 Power Cleans Then, 2 rounds of: 50ft Weighted Walking...
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WOD 7 Rounds, each for time: 125m Row 19 KBS (53/35#) 10 Burpee Box Jumps (24/20″) Rest 3:00 between rounds *Score is your fastest and slowest rounds
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Skill/Strength 5 RNFT: 3 Clean & Jerks + 5 UB Deadlifts *The C+J should be singles, the DL TnG *Start the C+J around 60% of 1RM C+J. After each set, perform one option: A. X # of Kipping HSPU (6...
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Skill/Strength 5 RNFT: 6-5-4-3-2 Overhead Squats with 2 second pause in the bottom *Taken from rack After each set of OHS, perform one option: A. X # UB Ring Muscle Ups (min 1) + 3-5 Ring Dips B. 3-5...
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WOD Every 2:00 for 3 rounds (18:00 total): Interval 1: 25/20 Calorie Row Interval 2: X # of DU (100 max) Interval 3: 15-18 Thrusters (95/65#) *All work should be done within 1:30 of each interval...
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WOD 5 RNFT: 10 Box Jumps (24/20″) 10 Single Arm Bent over Row (each arm) 200m Run or Row or Bike 10 DB Bench Press 10 DB Bicep Curls (each arm) *30:00 Cap
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WOD CFG Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 CTB Pull-Ups 6 Squat Snatches (95/65#) Then, 3 rounds of: 7 CTB Pull-Ups 5 Squat Snatches (135/95#) *Prior to 12:00, complete 3 rounds of:...
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WOD 5:00 AMRAP 25 Double Unders 10 Deadlifts (135/95#) 10 HSPU Rest 5:00 5:00 AMRAP 25 Double Unders 8 Deadlifts (185/125#) 8 HSPU Rest 5:00 5:00 AMRAP 25 Double Unders 6 Deadlifts (225/155#) 6 HSPU
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WOD 5 RNFT: 10 DB Thrusters (50/35#) 18/15 Calorie Row HSPU skill work, trying to improve upon last week: A. X # of Kipping HSPU (6 minimum) B. X # of HSPU w/ decreased ROM C. X # of Box HSPU D. 10-15...
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WOD 14:00 AMRAP: 60 Double Unders 30 WBS (20/14#) 15 Deadlifts (225/155#) 5 Ring MU *RMU Scaling: 5 C2B, 5 PU, or 10 RR Cashout 5-10mins mobility of choice
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Skill/Strength 15:00 EMOM, alternating: Min 1: 8-12 Burpees to 6″ Target Min 2: 0:30-0:45 HS Hold Min 3: 8-14 Pistols *All work should be complete within :45 *Score is total burpees across all 5 rounds...
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WOD 25:00 AMRAP, at a Conversational Pace: 8 Bottoms Up KB Press (per arm) 12 Farmer Carry KB Step Ups (total) 1:00 Row 20 Banded Pull Aparts 12 KBS 80′ Bear Crawl
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WOD CFG Open WOD 17.4 13:00 AMRAP: 55 Deadlifts (225/155#) 55 Wall Ball Shots (20/14#) 55 Calorie Row 55 Handstand Push-Ups
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