February 20 - 24, 2017 | "Weekly Programming"

The 2017 Open kicks off this week. Get yourself signed UP!!! Open workout 17.2 will be released on Thursday and we will run heats Friday night starting around 5:30. We need judges and will brief you on standards for each workout.

Monday, February 20, 2017

Strength:
Front Squat
10-9-8-7-6-5-4-3-2-1
(Increase load movement)
WOD:
Two rounds of
~10 Strict Press 115/75
~50 Double Unders
~10 Push Press 115/75
~50 Double Unders
~10 Push Jerks

Tuesday, February 21, 2017
Skill:
Max Height Box Jump
WOD:
15 Minute AMRAP
~30 Pistols
~15 Deadlifts 225/255

Wednesday, February 22, 2017
Skill:
Snatch Drills
WOD:
Three rounds of
~25 Situps
~20 Kettlebell Swings 53/35
~15 Pushups
~10 Back Squat 225/155

Thursday, February 23, 2017
Strength:
Bench - one set of max reps at 135/85
WOD:
~400 meter run
~30 Power Snatch 75/55
~400 meter run
~30 Power Snatch 95/65
~400 meter run

Friday, February 24, 2017
**No 5:30pm class today. We will be running heats for the Open workout 17.1.
"Partner WOD"
Movement: 100 Wall Balls 20/14    Hold: Pullup bar hang
Movement: 100 Kettlebell Swings   Hold: Plank
Movement: 100 Pullups                 Hold: Wall Sit
Two person team: One person works, one person holds. Each partner will complete 50 reps (1/2) of the movement before tagging their partner and moving forward. While one partner is completing the movement, the other partner will be holding the assigned position. Each member must do 50 reps before switching/ moving on. If the person completing the 'hold' stops, the other must stop completing reps and BOTH partners must do 4 burpees before continuing. Work will resume when partner resumes 'hold' position.
 

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