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Last 7 WODS

WOD: OPEN WOD 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

Barbell: Back Squat 3×3 @70-75%

WOD: Teams of Two: 6 Rounds (3 per partner)
Partner 1: 200m Sandbag Carry
Partner 2: Max Calories on row
*Switch after 200m complete *
Score is Max Calories

Gymnastics: Bar Complex
3 Beat Swing + 3 Pull ups + 3 Toes to Bar x3-5

WOD: 8 Box Jumps (24″/20″)
10 Russian KB Swings (70/53)
8 Box Jumps
20 Russian KB Swings
8 Box Jumps
30 Russian KB Swings
8 Box Jump
20 Russian KB Swings
8 Box Jump
10 Russian KB Swings
8 Box Jump
*Starting with and Every 2:00,
Run 100m

WOD: For Time:
1000m Row
50 DB Thrusters (50/35)
30 CTB Pull-ups
4:00 Rest
30-20-10
Alternating DB Snatch (50/35)
Burpees

Barbell: 3 position Clean top-down x5

WOD: 3 Rounds For Time:
300m Run
15 Hang Power Cleans (135/95)

OPEN WOD 17.2
12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.

 

Barbell: Front Squat – 3×3@70-75%

WOD: EMOM
1st; 0:30 WallBall
2nd; 0:30 on Bike
3rd; 0:30 Sit ups
*Continue until 60 reps/calories are complete for each movement Sub Rower for 80 cals

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