Friday 3-31-17

Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
50-40-30-20-10
Sit ups
10-10-10-10-10
T2B
8-8-8-8-8
Burpees
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
50-40-30-20-10
Sit ups
10-10-10-10-10
T2B
8-8-8-8-8
Burpees
Warm up–
2 Rounds
30 Jumping jacks
20 Face pulls
Shoulder mobility
Dynamic stretches
Strength–
Strict press
6-6-3-3-1-1
Conditioning–
12 min EMOM
3 Box jumps (24/20)
3 Push press (95/65)
6 KBS (53/35)
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
6-6-3-3-1-1
Conditioning–
1000m Row
50 Wallballs (20/14)
50 Walking lunges w/ medball
100 Air squats
Partition reps any way
16 min cap
Warm up–
2 Rounds
20 Double unders
20 Shoulder taps
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
6-6-3-3-1-1
Conditioning–
12 min AMRAP
5 HSPU
5 Ring Dips
20 Double unders
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
3 Rounds
9 Snatches (95/65)
9 T2B
7 Snatches
7 T2B
5 Snatches
5 T2B
400m Run
16 min cap
Warm up–
3 mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
Open WOD 17.5
10 rounds for time of:
9 thrusters (95/65)
35 double-unders
40 min cap
*** Please join us at Rocky Point at 5:30 pm for the last Friday Night Lights!
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
75 Weighted box step ups (53/35)
50 KBS
25 SDHP
Partition reps any way
14 min cap
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
3-3-3-3-3
Conditioning–
1000m Row
then with remaining time AMRAP
2 HSPU
6 Pull ups
12 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
3-3-3-3-3
Conditioning–
3 Rounds
400m Run
30 MBC (20/14)
30 Sit ups
16 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
10-9-8-7-6-5-4-3-2-1
Hang cleans
Bar facing burpees
14 min cap