***Open WOD 17.3*** (only athletes in Open) *Post OPEN WOD   +/- 10:00 Row/Bike/Run cool down      All others: A.  12:00 Increasing Ladder KB Swing:  1, 2, 3, 4, 5, 6… (increase by 1 each round) Goblet Squat:  1, 2, 3, 4, 5, 6… (increase by 1 each round) B.  4 Rds NFT – 10 Hollow Rock + 10 V-up + 10 Crunch + 10 Glute Bridge *1:00 Rest between Rounds C. 10:00 row/bike/run cool downRead more

A.  Strict Press  5 – 5 – 5 B.  Push Press  3 – 3 – 3 C.  4 Rounds:  3:00 WORK / 3:00 REST 200 Meter Sandbag Sprint (or 300 Meter Row) 20 Lateral Bar Jumps (O&B=1) *Max STOH (athletes choice of weight) D.  MobilizeRead more

A.  On the Odd Minutes (REST EVEN)- 36:00 CAP 2 Rounds for time: 60 Double Under 50 KB Swings (24/16kg) 40 Goblet Squats 30 Ring Row 20 Ring Dips B.  800 Meter Jog following WODRead more

A.  Deadlift 3 – 3 – 3 – 3- 3 (75-80% across) B.  7 Rounds for time: 10 Deadlift (185/125) 15 Push-Ups 1 Rope Climb D.  Tabata Hollow Rocks, then 200′ Seal Walk on Turf (D&B)Read more

A.  Front Squat (rack)  5 Rounds on the :90 – 3 reps (75-80%) B.  For time:  21 – 15 -9 Front Squat (115/75 from floor) Box Jumps (30/24) C.  At the 8:00 Mark, complete: 6:00 AMRAP – 10 WallBall (20/14) & 10 Ab Mat Sit-up REST 3:00 After C, then: D.  5:00 – Max Calories on the AAB with a partnerRead more