1538:

1538: Wednesday 3/1
STRENGTH: b. press 4×5
wod: 12 min amrap
row 20/16 cal
75 DU
Run 350 m

Conditioning: 15 minutes
row 12 cal
75 SU
26 mt climbers
run 350

Finisher: 200 abmat sit ups or GHD

1537:

1537: Tuesday 2/28
STRENGTH: b. squat 4×8 climbing
wod: 2 4 6 8 10 12 14 16 18 20 22…….
CTB
box jumps
thruster 75/53
14 minute cap
Conditioning: 14 minute amrap
3 pull ups
6 box jumps
9 db thrusters

1536:

Good representation.

1536: Monday 2/27
STRENGTH: build up to a heavy 2 rep thruster (from rack)
A. EMOM 8
5 GTO – desired load for touch n go unbroken.
rest 5
B. 10-1
squats
push ups
T2B

Conditioning:
Thruster – warm up: 5X2 then 7X2
EMOM 8
5 power clean to push press
rest 5
10-1 squats, push ups, tuck sits or v-ups

1536:

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

Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

Conditioning: 25 minutes
5 pull ups
8 push ups
16 walking lunges
20 abmat sit ups
200 run

1535:

1534: Wednesday 2/22
Skill: EMOM 5 – 10, 15 or 20 sec. handstand hold
1,2 or 3 Handstand wall walk EMOM 5
7, 12 or 15 hollow rocks EMOM 10
2,3 or 4 ring dips w/2sec turnout hold EMOM 6
wod: EMOM 7
4 KTE
6 box jumps
200 m sprint

Mobility finisher: 5 minutes

1534: Thank you Carly

Don’t know how GK snuck in there!!!

Thank you Carly for your dedication to our 2120 community. You have challenged, enlighten and made us smile and cry. We will miss your beaming personality at all class times around here. We know that you will go into the Academy and when you come out on the other side our San Diego community will be safe er under your guard to serve and protect us all. I would like to say I have enjoyed having you around and will miss giving you shit 3 days a week.

Carly has a special wod for you tomorrow that she has not yet revealed. Show up and give her a hug.

Carly will also be performing the open with us so show up Friday and cheer her on.