WOD

8:00am WOD
AMRAP 10:
10/8 Cal Row
10 Back Squats (135#/95#)
10 Sit Ups
*Rest 3 mins*
AMRAP 10:
10/8 Cal Row
10 DB Press
10 Push Ups

9:00am SATURDAY MORNING MADNESS: 17.2

STRENGTH
Push Press 5×3 across

CONDITIONING
Partner AMRAP 11:
9 Push Press (60%)
11 KBS (53#/35#)

FRIDAY NIGHT LIGHTS: 17.2

Teams of 2
40 Wall Balls
30 Burpees
30 Bar Muscle Ups/Pull-ups and Dips
30 Burpees
40 Wall Balls

There will be a little flex in movements if you want to work skills for the weekend.
Coaches will help with this.

All Classes except 6:00 Weights
AMRAP 6:
42 Double-Unders
30 Wall balls 20/14#
18 Toes-to-Bar

Rest 5:00

AMRAP 6:
21 Double-Unders
15 Wall balls 20/14#
9 Toes-to-Bar

Strength
5 RM Strict Press
3 RM Push Press
1 RM Push Jerk

Then…

Conditioning
AMRAP 8:
25 Calorie Bike
50 Sit-ups

Sweat Class
6 Rounds
Min 1: 10 Bench Press
Min 2: Max Hand Release Push Ups
Min 3: Recovery Bike
* Scored by Total Push Ups *

5 Rounds
NFT
20 Sit ups or V Ups
20 Hip Extensions

Partner:
Buy In – 2500 m Row

Then:
(Alternate with Partner – 10-10 all movements…9-9…8-8)

10-9-8-7-6-5-4-3-2-1
Pull Ups
Hang Squat Clean 95/65#
Push Press 95/65#

Cash Out – 2500 Row

Sweat Class
Same as above subs DB’s as needed

8:00
Teams of 4
20 minute AMRAP
250m Row
20 KBS
20 Lateral Box Step Overs (Goblet Squats)
20 DB Snatches (Toes 2 Bar)

*Team to accumulate 8 rope climbs at any time during the 20 minutes.
*() if you did the Open WOD on Friday night.

9:00
17.1
For time:
10 Dumbbell Snatches
15 Burpee Box Jump-overs
20 Dumbbell Snatches
15 Burpee Box Jump-overs
30 Dumbbell Snatches
15 Burpee Box Jump-overs
40 Dumbbell Snatches
15 Burpee Box Jump-overs
50 Dumbbell Snatches
15 Burpee Box Jump-overs

Men use 50# dumbbell and 24″ box
Women use 35# dumbbell and 20″ box
55+ and Scaled Men use 35# dumbbell and 24″ box (step overs ok)
55+ and Scaled Women use 20# dumbbell and 20″ box (step overs ok)

Time cap: 20 minutes

25 minute alternating EMOM:
Minute 1: Row for Calories
Minute 2: 2 Wall Walks
Minute 3: 6 each Leg Med Ball Box Step Ups 24/20″
Minute 4: 6-10 Toes To Bar
Minute 5: 12 Wall balls 20/14#

OPEN 17.1
Friday Night
For time:
10 Dumbbell Snatches
15 Burpee Box Jump-overs
20 Dumbbell Snatches
15 Burpee Box Jump-overs
30 Dumbbell Snatches
15 Burpee Box Jump-overs
40 Dumbbell Snatches
15 Burpee Box Jump-overs
50 Dumbbell Snatches
15 Burpee Box Jump-overs

Men use 50# dumbbell and 24″ box
Women use 35# dumbbell and 20″ box
55+ and Scaled Men use 35# dumbbell and 24″ box (step overs ok)
55+ and Scaled Women use 20# dumbbell and 20″ box (step overs ok)

Time cap: 20 minutes