WOD 31.3.17
17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders
WOD 30.03.17
SNATCH
75% x 7 x 2 EMOM
TABATA
Air Squats
Push Ups
Situps
WOD 29.03.17
SHOULDER PRESS
5RM
5 Rounds For Time
15 Russian KB Swings 24/16
15 Power clean 40/30
15 Wall Ball 9/6
WOD 28.03.17
10′ EMOM
2 Strict Pull-ups
2 Pull-ups
2 Chest-to-bar Pull-ups
1 Bar Muscle-up
For Time
50 Toes to Bar
50 Box Jumps
100 Double Unders
WOD 27.03.17
CLEAN & JERK
75% x 7 x 2 EMOM
4 Rounds for time of:
11 Back Squats 60/40
10 Jerks 50/30
5 Burpees EMOM
WOD 25.03.17
Bench press
4×7@65%
5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
50 Double-Unders
Scale the Double-Unders to 50 Singles or 20 attempts as needed.
WOD 24.03.17
Crossfit Open 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs
55 Row Calories
55 Handstand Push-ups
WOD 23.03.17
5′ EMOM
SNATCH
85% x 2
20 AMRAP
10 Kb Swings 24/16
15 Air Squats
5 Pullups EMOM
WOD 22.03.17
5’EMOM
CLEAN & JERK
85% x 2
4 Rounds For Time
20 Wall Balls 9/6
5 Strict Pull ups
20 Pushups
WOD 21.03.17
FRONT SQUAT
5RM
For Time
30 Deadlifts 80/60
30 Push Press 60/40
15 Deadlifts
15 Push Press
