Workout of the day - March 17th, 2017

Warm Up:
Red Light, Green Light


Skill:
Tumbling Relay - focus on Cartwheels, Forward Rolls, Handstand Kick Ups, and Plank Walks

WOD:
10-8-6-4-2

Calorie Row

SKILL: 17.4 Movement Prep

WOD: 17.4 is 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups

Score is 17.4

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release pushups

Skill: Hang Power Clean – Heavy 2

Take 15-20 min to find

WOD: For time

10 AHAP Ball Slams

20 Thrusters 95/65

30 T2B

20 Thrusters 95/65

10 AHAP Ball Slams

Score: weight/time

SKILL: 3 Rounds

Max dead hang from pullup bar

Max plank hold (top of pushups)

Max ring dip hold/box dip hold

*Rest :30 in between holds

WOD: 4 Rounds for time

10/8 Calories on Bike (Rower if needed)

A) Crossfit open wod 17.4

B) tbd

SKILL: 10 min EMOM (all movements done within the minute)

3 Pushups on DB 40-50/25- 35 (sub  pushups off the ground  off box)

3 Rows w/ DB 40-50/25- 35

3 HSPU on 40-50/25- 35 (sub  DB Push Press)

WOD: AMRAP 10

Workout of the day - March 14th, 2017

 

Warm Up - Baseball

 

Skill - Overhead plate carries

 

WOD - AMRAP

7 Jumping Pullups

3 Burpees

7 Push Press

SKILL: Deadlifts

Every :45 x 8 rounds

2 reps @ 60-70%

WOD: 3 rounds

250m row

10 pushups

15 KB Deadlifts (70/53)

10 burpees over the KB

250m row