WOD: Wed 03.22.2017 Battle Symphony
Daybreakers do Spartan Race!
"Battle Symphony"
In Teams of 2:
2K Row (switch every 500m)
150 Box Jump Overs (24/20)
100 Toes to Bar
50 Kettlebell Swings (70/53)
WOD: Mon 03.20.2017 Front Squat + Thruster + Push Jerk
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3
WOD: Fri 03.17.2017 “Open 17.4”
Barbell Club: TOMORROW 10a
"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)(10/9)
55 Calorie Row
55 Handstand Push Ups
WOD: Wed 03.15.2017 “Numb”
"Numb"
3 Rounds:
3 Legless Rope Climbs
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 Sit Ups
48 Wall Balls (20/14)(10/9)
WOD: Mon 03.13.2017 “Location”
Bench Press
7-5-3
"Location"
3 Rounds:
30/20 Calorie Bike
30/20 Calorie Row
Rest 2 Minutes
Fri 03.10.2017 “Open 17.3”
"OPEN 17.3"
Prior to 8 min, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
Prior to 12 min, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
.... and more ...
WOD: Mon 03.06.2017 “Locked Away”
Re-doing Open 17.2...
"Locked Away"
2 Rounds:
200 Meter Kettlebell Carry (70/53)
100 Foot Handstand Walk
50 Pistols
*kb carry is with 1 kettlebell, held at chest height