WOD

  17.5 10 Rounds For Time 9 Thrusters 95/65 or 65/45 35 Double Unders/35 Singles

Come watch Open 17.5 announcement at 8pm!   Conditioning: 2000m bike 1000m row 500 single unders 250 Mountain climber 125 high knees   Post Class: 3 rounds 10 unbroken hang power cleans at max weight RomWod/mobilize/Scap rehab

Strength: Thruster 5×3@87%   Conditioning: 4 rounds 1 min max cals on bike rest 30 sec 1 min max cals on row rest 30 sec   Post Class: Bench press 3×3@92% 50 Diaphragmatic breaths in handstand position

Reminder: In house competition this Saturday! AMRAPx21 50′ dumbell lunge 50/35 14 Dumbell Thruster 50′ dumbell lunge 14 Man Makers   Post Class: Snatch Balance build to 85% RPE for a 4×1 (hold catch position for 3 secs) Jerk build to 85% RPE for 4×1 (Hold catch position for 3 secs)

Conditioning: 3 rounds 2000m on bike 30 Supermans 20 KB swing 53/35 Mobilize/RomWod

Strength: Push press 10 mins to build to heavy single   Conditioning: AMRAPx12 6 push ups 12 hurdle hops 30/24 24 Bicycle sit ups   Post Class: 3 second Eccentric snatch grip Deadlift 5×3@85%

*Our 1st Team In-house Competition, March 25th 9am, pencil it in your calendar* *5,6,9am classes only today* Strength: EMOM x8 @85% Front Squat Load 1 Front Squat 3 Back Squat (SAME MINUTE)   Conditioning: Broken up However you want 300 DU (600 Singles) 4 Peg Board (100 static climbs) 80 GHDSU (200 sit ups)  

  Strength: Strict press 5×2@65% with 5 second eccentric   Conditioning: 4 Rounds 225/155 1 Snatch Grip deadlift 2 cleans 3 STOH   Post Class: tabata row for distance, try to hit 100m+ every time Olympic: Full Snatch 6×1@80% 3×1@85% 1×1@90% Full Clean 6×1@80% 3×1@85% 1×1@90%

Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches,

Strength: EMOMx6 1 Front Squat @95%   Conditioning: 1000m row 10 KB Swings 53/35 500m Row 20 KB Swing 200m row 30 KB Swing 100m row