Conditioning
5 Rounds NFT
21 Calorie Bike
15 Wall balls 20/14#
9 Deadlifts 185/135#
Sweat Class
90 secs Work – 30 secs Rest
60 secs Work – 30 secs Rest
30 secs Work – 2 mins Rest
Complete this sequence with each exercise
and record total reps for each exercise
Bar Facing Burpees
Power Cleans 95/65#
Air Squats
Push Press 95/65#
Rest 5 Minutes
5 RFT
5 Bar Facing Burpees
5 Power Cleans 95/65#
5 Air Squats
5 Push Press 95/65#
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans 135/95#
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats 135/95#
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks 135/95#
50 Barbell Burpees
Sweat Class
Deadlifts 3×3 Medium load
Every 3 minutes for 5 rounds, complete:
14/11 Calorie Row
7 Thrusters
Open 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 (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.
Open 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 (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.
2 ROUNDS:
50 Wallballs (20#/14#)
50 KBS (55#/35#)
50 Pushups
If you are planning on 17.3 Friday:
Active Rest – Walk, Light Row, Stretch, Hydrate.
If you are planning on 17.3 Saturday:
Goat Day
EMOMx 20:
Odd: Movement 1
Even: Movement 2
If this is a regular WOD day for you:
Row 1000-800-600-400-200m
Sit ups 24 – 21 – 18 – 15 – 12
Goblet Squats 12 – 15 – 18 – 21 – 24
Cash Out:
5 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Strength
Clean and Jerks
2 @ 60%, 65%, 70%, 75% and 80%
EMOM x 16
Min 1 – 15 Sumo Deadlift High-pulls 75/55#
Min 2 – 15 Wall Balls 20/14#
Min 3 – Max Calorie Bike
Min 4 – Rest (or practice Handstand Walks)
Sweat Class
EMOM from above and core work
6:00 is Weights
7:00 is Open Gym – Great time to lift or work some skills that
haven’t shown up yet in the Open.
WOD CLASSES
3 RFT:
80 Double-unders
40 Calorie Row
20 Handstand Pushups
SWEAT CLASS
AMRAP 14:
5 Push Ups
10 Pull Ups
15 Squats
20 Sit Ups
*rest 5 minutes*
7 Rounds for Max Distance & Reps:
1 min Row – Rest :30
1 min Doubles Unders – rest :30
STRENGTH
Back Squat 3×5
CONDITIONING
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.
