1557:

Time to wrap up the open. Come down to the box this Friday @ 5pm for the wod, food and some beers 17.5 and the closing ceremony. All the participating members are putting in some really inspired performances. Carly and Austin are representing the box in class coming in on the first and second pages in the open age class. At the very least come down and cheer them on.

1557: Thursday 3/23
skill practice: KB clean, kb press and push press, KB snatch
wod: Take one learned KB movement to put into todays wod.
20 minutes – no measure
10 kb reps
6 strict push ups (1000 ct. hold)
10 m walking lunge variations
10 m handstand walk practice or bear crawl
run 100m

1556:


Scarlett says please buy a hat. Only $20

1556: Wednesday 3/22
STREGNTH/SKILL:
2 clean & split or push jerk EMOM 7
f squat 5X3 (use c&j wt.)
wod: 21 15 9
burpees
pull ups
box jumps
db push press 40/30

1554:

Jarod with the jam!

1555:
25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

Conditioning:
kb swings – same reps
sit ups – 25, 20, 15, 10, 5
SU – 75, 50, 40, 30, 20

1554:

1554: Monday 3/20
STREGNTH: OHS 3 6 9 6 3
wod: amrap 10
4 hang power snatch 95/65
6 OTBB
8 T2B
Rest 3 minutes
Run Zapo FT
Conditioning:
4 hang power snatch
6 OTBB
9 V ups
Rest 3 minutes
run 1000 m FT

1553: Saturday

1553: Saturday
wod: Teams of 2 – accumulate reps as a team of the following
6 minutes: push ups – partner runs 200m
6-12 minutes: squats – partner runs 200m
12-18 minutes: kb sumo DL high pull – partner runs 200m
18-24 minutes: abmat sit up, KTE, V-up or plank hold – partner runs 200m

17.4 Rx, or Scaled variations.

1552:

1552: 20 minute Amrap
10 burpees
max effort pull ups each round.
run 400 m
treat this one like “Nicole” count total pull ups for 20 minutes is your score.

Conditioning: Amrap 20 – 10 burpees, max band pull ups, run 400 m

Open: 17.4
Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target