If you are planning on 17.5 Friday:
Active Rest – Walk, Light Row, Stretch, Hydrate.
If you are planning on 17.5 Saturday:
Goat Day
EMOMx 20:
Odd: Movement 1 (Row, Bike or Double Unders)
Even: Movement 2 (Skill Work)
Regular WOD:
6 rounds of 30 seconds work/30 seconds rest:
Row for Calories
Box Jumps with step down 24/20″
Single Arm Plank (15 second Left/15 second Right)
Double Kettlebell Swings 53#x2/35#x2
Double Unders
Wall balls 20/14#
Strength
3×3 Power Clean
3×3 Front Squat
Then…
Conditioning
3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees
Sweat Class
24 Min AMRAP
You go, I go
5 Power Cleans
5 Sit up to Stand
5 HSPU or Push ups
5 Pistols or KB Squats
5 Pull ups
Add 1 Rep Each Round
All Classes
25 Kettlebell Swings 70/53# (53/35#)
50 Sit-ups
100 Double-Unders
20 Kettlebell Swings 70/53# (53/35#)
40 Sit-ups
80 Double-Unders
15 Kettlebell Swings 70/53# (53/35#)
30 Sit-ups
60 Double-Unders
10 Kettlebell Swings 70/53# (53/35#)
20 Sit-ups
40 Double-Unders
5 Kettlebell Swings 70/53# (53/35#)
10 Sit-ups
20 Double-Unders
AMRAP 13:
15 Deadlifts 95/65#
12 Hang Power Cleans 95/65#
9 Front Squats 95/65#
6 Push Jerks 95/65#
3 Thrusters 95/65#
Mobility and Core
Sweat Class
Teams of 2
60 Box Jumps 20/14#
6 Rounds of
15 Push press @ 60%
15 KBS 53/35#
15 MB Sit ups
30 Lateral Bar Jumps
15 KB SDHP 53/35#
60 Box Jumps 20/14#
8:00 Class
Teams of 2
Cumulative Reps for the Following (one person working at a time):
40 DB Squat Cleans
50 Pull-ups
40 DB Push-Press
50 KB Goblet Squats
40 DB Burpees
Then Relay (Buy-in for relay is 10 HSPU)
400m Row
Then Relay (Buy-in for Relay is 20 Jumping Lunges)
40 Double Unders
Then Relay (Buy-in for Relay is 25 Push-ups)
400m Run
9:00 – Open 17.4
AMRAP 13:
55 Deadlifts 225/155#
55 Wall balls 20/14#
55 Calorie Row
55 Handstand Push-ups
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
LUCKY 7
7 Rounds
7 KBS
7 Box Jumps
7 Sit-ups
7 Push-ups
7 Tuck Jumps
7 Med Ball Cleans
7 Luck of the flip: Heads 7 Calories on the rower Tails 7 Burpees
Friday Night Lights
Open 17.4
AMRAP 13:
55 Deadlifts 225/155#
55 Wall balls 20/14#
55 Calorie Row
55 Handstand Push-ups
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
Goat Day
EMOMx 20:
Odd: Movement 1
Even: Movement 2
Pick from a list off the whiteboard.
Sweat Class
Teams of 2
5 Rounds
You go, I go
200 m Run or Row
10 Pull-Ups
15 Sit-ups
20 Push Press
25 Russian KBS
C2 “Cindy”
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-Unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-Unders
Max Cal Row in time remaining
Sweat Class
3 Rounds of above.
Sub in Push-ups as needed.
