Strength:
Power Clean and Jerk
Work up to heavy 1 rep
Metcon:
“Gwen”
15-12-9 for Time:
Clean and Jerks
*Unbroken sets.
*As heavy as you can go.
Happy Valentine’s Day
RED (RX+)
Tabata Shuttle Runs
Then:
AMRAP in 7 Minutes:
25 Walking Lunges
200-m KB Front-Rack Carry (70/53) (only one KB)
Then:
Tabata Shuttle Runs
WHITE (RX):
Tabata Shuttle Runs
Then:
AMRAP in 7 Minutes:
25 Walking Lunges
200-m KB Front-Rack Carry (53/35) (only one KB)
Then:
Tabata Shuttle Runs
BLUE:
Tabata Shuttle Runs
Then:
AMRAP in 7 MInutes:
15 Walking Lunges
200-m KB Front-Rack Carry (scale weight as needed)
Then:
Tabata Shuttle Runs
The Seven
RED (RX):
“THE SEVEN”
7 Rounds for Time:
7 Handstand Push-ups
7 Thrusters (135/95 lb.)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb.)
7 Burpees
7 KB Swings (24/16 kg.)
7 Pull-ups
*Feb. 17, 2018
WHITE: 95/65, 155/105, 50/35
BLUE: Scale as needed
The Name of the Game
Strength:
Power Snatch
3-3-2-2-1-1
Metcon:
Alternate – 8 rounds each:
Tabata Handstand Holds
Tabata Strict Pull-ups
Time Priority + Task Priority
RED (RX):
For Total Time:
AMRAP in 10 Minutes:
15 Box Jumps (24/20 in.)
12 Push-ups + DB Row (50/35 lb.)
AMRAP in 5 Minutes:
Box Jump Overs
Rest 2 min.
21-15-9 for Time:
Box Jumps
Push-ups
WHITE:
For Total Time:
AMRAP in 10 Minutes:
15 Box Jumps (24/20 in.)
12 Push-ups + DB Row (40/25 lb.)
AMRAP in 5 Minutes:
Box Jump Overs
Rest 2 min.
21-15-9 for Time:
Box Jumps
Push-ups
BLUE:
For Total Time:
AMRAP in 10 Minutes:
15 Box Jumps (24/20 in.)
12 Push-ups + DB Row (50/35 lb.)
AMRAP in 5 Minutes:
Box Jump Overs
Rest 2 min.
21-15-9 for Time:
Step-ups
Modified Push-ups on bar
**Take total workout time (15 min. + 2 min. Rest + couplet time) and subtract total reps accumulated in the first two AMRAPs. Lowest time is scored higher.
18.4
RX:
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
SCALED:
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
Run While They Snatch
Switch for AMRAP 15 min.
In Partners:
While Partner 1 Runs 400 m, Partner 2 performs 3 heavy Power Snatches during that time.
**Total load lifted during the workout. Add up all of the weight that the two partners lifted each set, each round.
Flexible
RED (RX):
AMRAP 10 minutes:
30 Double-unders
20 KB Swings (53/35)
Rest 2 min.
AMRAP 10 minutes:
20 Hip Extensions
10 Ring Dips
WHITE:
AMRAP 10 minutes:
25 Double-unders
15 KB Swings (44/26)
Rest 2 min.
AMRAP 10 minutes:
20 Hip Extensions
10 Ring Dips with a Band
BLUE:
AMRAP 10 minutes:
20 Fast Feet
15 KB Swings
Rest 2 min.
AMRAP 10 minutes:
15 Barbell Good Mornings
10 Box Dips
Open Prep
Strength:
Weighted Step Ups (with barbell on back)
4-4-4-4-4
Metcon:
**Choose between the following two WODs:
7 Rounds for Reps:
30 seconds: Max HSPU
30 seconds: Rest
7 Rounds for Reps:
30 seconds: Max Handstand Walk
30 seconds: Rest
Have you signed up for the Open yet?
RED (RX):
For Time:
45 Lateral Bar Jumps
40 Front Squats (115/75 lb.)
35 Lateral Bar Jumps
30 Shoulder-to-Overhead
25 Lateral Bar Jumps
20 OH Squats
15 Lateral Bar Jumps
10 Squat Snatches
WHITE:
For Time:
45 Lateral Bar Jumps
40 Front Squats (95/65 lb.)
35 Lateral Bar Jumps
30 Shoulder-to-Overhead
25 Lateral Bar Jumps
20 OH Squats
15 Lateral Bar Jumps
10 Squat Snatches
BLUE:
For Time:
35 Lateral Bar Jumps
30 Front Squats, scale weight as needed
25 Lateral Bar Jumps
20 Shoulder-to-Overhead
15 Lateral Bar Jumps
15 OH Squats
10 Lateral Bar Jumps
10 Power Snatches
