Mind Your Manners

3 Rounds

10 Power Cleans 135/95

10 Front Squats 135/95

10 Push Jerks 135/95

50 Double Unders

Surfer on Acid

Surfer on Acid

3 Rounds

400m Run

21 Burpees

Open Water

AMRAP 13 Minutes

55 Calorie Row

55 Thrusters 95/65

55 Pull-Ups

55 Handstand Push-Ups

Something in the way

5 Rounds

9 Power Cleans 135/95

15 Push-Ups

21 Air Squats

200m Run

Big Clean Complex

6 Sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Build to a SAFE heavy set.

 

Unbroken.

Rebel Rebel

AMRAP 4 Minutes

27 Calorie Row

27 Burpees

27 Chest to bar pull-ups

Rest 4 Minutes

AMRAP 4 Minutes

21 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4 Minutes

18 Calorie Row

18 Burpees

18 Pull-Ups

Spring Swing

21 Thrusters (95/65)
21 Kettlebell Swings (70/53)
400m Run
15 Thrusters (95/65)
15 Kettlebell Swings (70/53)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (70/53)
400m Run

Bumper Boats

3 Rounds

500 Meter Row

25 Sit Ups

20 Strict Presses 75/55

15 Deadlifts 205/145

 

Karen

"Karen"

For Time

150 Wall Balls 20/14

Mental Health

7 Rounds

3 Muscle Ups

6 Power Cleans 135/95

12 Wall Balls 30/20

24 Double Unders

OPEN WOD 17.4 - Happy St. Patty's Day!

OPEN WOD 17.4

Complete As Many Rounds & Reps As Possible In 13 Minutes Of:

55 Deadlifts (225/155#)

55 Wall-ball Shots (M- 20# Ball/10 Ft Target) (W- 14# Ball/9 Ft. Target)

55 Calorie Row

55 Handstand Push-Ups

 

Heats will start TODAY at 4:30 p.m.

Saturday 9 a.m. heat... Followed by 10 a.m. TEAM WOD

 

Good Luck !!

 

 

 

Baseline

For Time

Row 500m

40 Air Squats

30 AbMat Sit ups

20 Push Ups

10 Pull-Ups

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