WOD
Workout 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-lb. dumbbell and 24-in. box
Time cap: 20 minutes
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
The Doctor
Strength/Skill
Pull Up Progression
Deadlift (add 10lbs to most recent 1RM)
5 reps at 75%
3 reps at 85%
Max reps at 95%
WOD
25 Burpees
100 Double Unders
2K Row
100 Double Unders
25 Burpees
Jackie Batson
WOD
AMRAP 3:
3 Power Cleans 135#/95#
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans 155#/105#
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans 185#/130#
3 Front Squats
3 Push Jerks
Then
ROMWOD
ANgel Reyes and DLo
