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Saturday

Warmup: Coaches Choice

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Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7am Sunday Funday Crew ~ Everyone Welcome even nonmembers

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Monday

Warmup: 3 Rounds

10 wall balls

3 wall walks

10 kbs

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Buy-in: 90 seconds max rep wall balls ~ Athlete Picks Weight

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Strength: Push Press 6-4-2-2-2-1 ~ increasing load

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WOD: 10 Rounds for Time

5 Deadlifts 225/135#

5 Burpee Toes to Bar (athlete stands under the pull-up bar, then performs a burpee with the jump right into the the toes to bar)

*Scaled options would be burpee to knees to elbows or burpee to knee ups

*Once the athlete completes the 10 rounds ~ the athlete must row for calories until time is called @ 20 minutes

*Score = Number of Calories

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Sellout: For Time

10-8-6-4-2 of Thrusters 115/75#

with 2 Rope Climbs after each set

 

 

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