Remember to submit 17.2 scores by 7pm Monday!
Monday, Mar 6
STRENGTH/WOD
EMOM for 16 minutes
EVEN: hang power snatch + power snatch + OH squat
ODD: 3 ring dips + 6 pistols + 9 DU’s
Tuesday, Mar 7
STRENGTH
split jerk 5-4-3-2-1-1-1-1
WOD
AMRAP in 5 minutes
3-6-9-12 …
wall ball shots, 20/14
med ball sit ups
Wednesday, Mar 8
WOD
5 minutes on the clock
row 500m, then
AMRAP
10 KB swings, 55/40
10 slam balls, 30/20
rest 2 min.
5 minutes on the clock
run 400m, then
AMRAP
10 slam balls, 30/20
10 goblet squats, 55/40
rest 2 min.
5 minutes on the clock
bike 15/12 cal, then
AMRAP
10 goblet squats
10 KB swings
Thursday, Mar 9
WOD
10 hand stand push ups
20 ring rows
30 DU’s
400m run
500m row
400m run
30 DU’s
20 ring rows
10 hand stand push ups
Friday, Mar 10
CF Games Open WOD 17.3