Tuesday 2-28-17
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Jerk
6-6-3-3-1-1
Conditioning–
12 Rounds
4 Push Press (95/65)
4 Burpees
4 Push ups
12 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Jerk
6-6-3-3-1-1
Conditioning–
12 Rounds
4 Push Press (95/65)
4 Burpees
4 Push ups
12 min cap
Warm up–
2 Rounds
30 Jumping jacks
15 Barbell good mornings
5 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
14 min AMRAP
4 Hang cleans (95/65)
24 Sit ups
8 Pull ups
*** If you signed up for the open and have completed 17.1, please submit your score by 7:45 pm Monday
Warm up–
2 Rounds
30 Jumping jacks
20 Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
Open Workout 17.1
For time:
10 DB snatches (50/35)
15 burpee box jump-overs (24/20)
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
20 min cap
***RP – 4 pm and 5 pm will be the only afternoon classes (regular morning classes). Come to the All Star Arena for Friday Night Lights starting at 5:30 pm!
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
3-3-3-3-3
Conditioning–
7 Rounds
200m Run
15 Box jumps (24/20)
8 Burpees
16 min cap
Warm up–
2 Rounds
30 Double unders
15 Banded good mornings
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
200 Double unders
100 KBS (53/35)
50 Cleans (95/65)
Partition reps any way
12 min cap
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
3-3-3-3-3
Conditioning–
1000m Row
50 HR Push ups
30 Pull ups
15 Ring dips
5 Bar MU
14 min cap
Warm up–
Squat potato
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
3-3-3-3-3
Conditioning–
3 mins max front squats (95/65) (Rx+ 115/85)
3 mins max sit ups
2 mins max back squats
2 mins max sit ups
1 min max OHS
1 min max sit ups
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
12 min AMRAP
4 Thrusters (95/65)
4 Burpees over bar
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Lynne”
5 Rounds
Max bench press (BW)
Max pull ups
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
2 Rounds
500m Row
25 Deadlifts (185/135)
30 Box Junps (24/20)
16 min cap
