WODs

WOD 02.24.2017 Friday

Metcon

CrossFit Games Open Workout 17.1

Metcon

CrossFit Games Open Workout 17.1 – scaled

WOD 02.23.2017 Thursday

Metcon

5 rounds for time

  • 50 Double Unders (75 Singles)
  • 20 Wallball, 20/14# to 9′
  • 20/15 Cal Row

* Rest 1:00 b/t rounds

WOD 02.22.2017 Wednesday

Metcon

4 Rounds for time – Start a new round every 4 minutes

  • 25 GHD’s
  • Run 400m
  • 10 Power Snatch 115/80#

* If you hit the cap, reduce reps and/or distance of run.
** Sub abmat sit-ups for GHD.

Accessory

4 rounds

  • 10 Weighted Hip Extensions
  • 10 Strict Dips

WOD 02.21.2017 Tuesday

Partner Workout

For time:

  • 50/40 Cal Bike
  • 90 Pull-ups
  • 50/40 Cal Bike
  • 60 C2B
  • 50/40 Cal Bike
  • 30 Bar Muscle-ups

* Partition reps as needed.

Individual WOD

For time:

  • 25/20 Cal Bike
  • 45 Pull-ups
  • 25/20 Cal Bike
  • 30 C2B
  • 25/20 Cal Bike
  • 15 Bar Muscle-ups
Weightlifting

Bench Press

  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 70% x 3
Accessory

3 rounds

  • :45 max distance hand walk
  • 10 DB Step-ups