WOD

Wednesday 03/29/17

Linear Strength W12D03
Bench Press
8×3

-then-

“Contra”
4 rounds for time of:
50 Double Unders
30 Push-ups

Tuesday 03/28/17

Linear Strength W12D01
Shoulder Press
8×3

-then-

“Halo”
6 min AmRep
Shoulder to Overhead 135/95
*10 Box Jumps when the bar is put down

Monday 03/27/17

Linear Strength W12D01
Back Squat
8×3

-then-
Optional
For Time: 1 mile Run
or
For Time: 1600m Row

Sunday 03/26/17

Open Gym 2 -5

Running Club @ 2

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 17.5 and need judged.

Saturday 03/25/17

Wod Brief at 9am. Heat 1 at 9:15. Come sign up for a heat, cheer, and/or hangout.

We will be hanging out after the final heat. Bring some food, games, and BYOB.

Workout 17.5

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

Men use 95 lb.
Women use 65 lb.

Friday 03/24/17

Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

Thursday 03/23/17

“Randy’s Ropes”
For Time as two person team:
10 Rope Climbs, 15ft
20 Power Snatch 75/55
30 Synco Bar Facing Burpee
40 Power Snatch 75/55
50 KB Swing 2/1.5
60 Power Snatch 75/55

Wednesday 03/22/17

“Judd’s Genius”
3 Rounds each of time:
20 Pull-ups
40 Double Unders
20 wall balls 20/14, 10/9
rest 2 min between rounds

Tuesday 03/21/07

Linear Strength W11D01
Shoulder Press
8×3

-then-

“Cherry Pop”
21-15-9
Deadlift 185/125
K2E

Monday 03/20/17

Linear Strength W11D01

Back Squat
3×8

-then-

Row 1k
or
Run 1k

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