WOD 2/27

A. 16:00 E202
2 TGU / arm
*build to a challenging weight

B. 5 Rounds
8 Hang Power Cleans @ 95 / 65 / 45
8 Push Press (Same)
16 Abmat  Sit-ups
8 round trip lateral shuffle 20′ out 20′ back
*Time recorded

Optional ‘Cash Out’:
60s toes to bar, 120s row, 2 rounds

Scaling Guide:
– 8 – 11 minutes, about 1:45 per round.
– Scale Up: 115/75

17.1 is in the books! Congrats to everyone who finished already and good luck to those knocking it out today!

WOD 2/25 – Open WOD 17.1

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

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WOD 2/24 – T-Shirt Pre-Order Deadline!

A. 14:00 E202
2 Snatch (Squat or Power)
*build to a challenging weight

B. With a partner, conga line style
35 Cal Row
35 One Arm Hang Power Snatch @ 50 / 35 / 20
35 Wall Balls @ 14lbs/9ft, 20lbs/10f, 10lbs/8ftt
2-3 Rope Climbs (Scales: 6 rope lay downs)
*team time recorded

FRIDAY AT NOON – Deadline to pre-order new shirts!

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WOD 2/23

A. In 15:00
5 Sets
20” barbell lunges (front, back or overhead)
*Try to increase slightly each set
*heaviest weight recorded

B. 7:00 AMRAP
100 M Run
2 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
4 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
6 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
8  ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
Etc..

*total full completed rounds recorded

Optional ‘Cash Out’:
3 rounds
50m farmer carry
15 wall ball

“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou

WOD 2/22

A. In 10:00 Build to a max or near max (85-95%) Power Clean & Jerk

Then..

7:00 EMOM
TnG 3 Power Clean & Jerk @ 50-60% of today
*Heavy weight recorded

B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 80-90%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression

C. 10:00 E202
8-12 strict toes to bar (or progression).

Optional ‘Cash out’:
3 Rounds
10 DB Clean & Jerks
10 Burpees

“Little minds are tamed and subdued by misfortune; but great minds rise above them.”- Washington Irving

WOD 2/21

A. Go over TTB Progression

B. 8:00 E202
5 – 10 TTB

C. 15:00 AMRAP
80 ft Overhead Plate Carry – 20’ 4 times – @ 45 / 25 / 15
12 Bumper Plate Front Squats – plate held to chest – (Same)
12 Kipping Handstand Push Ups (Scales:   8 kip HSP/ 12 seated db shoulder press)
40’ Walking Lunge
12 Burpees

Successful meet this weekend for the 2017 Central Texas Weightlifting Championships! Congrats to all those who competed!

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WOD 2/20

A. In 20:00 find a 1 RM:
1. Back Squat
2. Strict Pull-up
*both weights recorded

B. 8:00 AMRAP
15 Thruster @ 100 / 65 / 45
15 CTB Pull-ups (Scale 10 CTB or 10 Jumping CTB Pull-up)
*round + reps recorded

Optional ‘Cash Out’:
Assault Bike or Rower for Max Cals in 4:00

New Swag! Get your orders in by Friday

WOD 2/17

A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 80-90%
Min 2 – 5 Weighted Ring Dips (or progression)
*all sets across % or progression

B. Open 14.3
8:00 AMRAP
10 Deadlifts @ 135 / 95 / 65
15 box jumps –step ups allowed- @ 24 / 20
15 Deadlifts @ 185 / 135 / 95
15 box jumps (same)
20 Deadlifts @ 225 / 155 / 115
15 box jumps (same)
25 Deadlifts @ 275 / 185 / 135
15 box jumps (same)
30 Deadlifts @ 315 / 205 / 155
15 box jumps (same)
35 Deadlifts @ 365 / 225 / 185
15 box jumps (same)
*Total reps recorded

**Masters men 55+ the weights are: 95/135/185/225/275/315 and 20in box, Masters women 55+: 65/95/115/135/155/185 and a 20in box.

Scaling Guide: 55-130 reps

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