Warm up and go over dumbbell snatch and standards. Partner up with others registered for the open if you’re doing the open. Be sure to write the time of each round of burpees finished.

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

Variations

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Cardioish day!

Warm up with slow 800m run.

Strength

Strict press

Heavy sets of 2

Wod 1-

saves your hands version of Helen-

3 rounds
Run 400m
21 Kettle bell swings
12 Hand Release Push ups

WOD 2—

Fully recover from Wod 1 then test your 1000m row time. don’t hold back

Strength- work on clean and jerk. 20-30 minutes. Build to max if you want. Get your reps in!

WOD

For Time:
30-24-18-12 (or run 800m,600m,400m,200m)
Cal. Assault Bike (or row)
Power Snatch (75/55)

Strength-bench press

Sets of heavy 3’s, go for max if you’re feeling good.

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Going to try and save your hands from ripping this week. The open starts Thursday.

Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you.

Strength- back squat

Sets is heavy 3’s. Build to a one rep max of you’re feeling it. Next week its back to high reps.

WOD

10 min Amrap
30 doubles (50 singles)
6 Thrusters (135/95)
6 Bar Facing Burpees (jump over your bar)