Gym WODs

30 minute partner AMRAP:
500m run
50 sumo deadlift high pull
50 thrusters
50 calorie row
50 push presses
50 double unders, each
50 push ups

*one partner working at a time.

Free Range 17.3 WOD
For time:
3 rounds of:
6 pull ups
6 hang power snatches, 75/45
6 overhead squats

Then, 3 rounds of:
7 pull ups
5 hang power snatches, 85/55
5 overhead squats

Then, 3 rounds of:
8 pull ups
4 hang power snatches, 95/60
4 overhead squats

12 minute time cap.

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OPEN WOD 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

10 minute recovery row

10x Jefferson curls
5x Turkish getup on each arm
10x Jefferson curls

8 minute EMOM:
3x Hang power clean @ 30% power clean

10 minute recovery row

For time:
20 Bench press @ 70% of band metric
1 mile run

*partition the bench press reps any way you like.

15 minute AMRAP:
2++ Handstand push ups
2++ Front squats @ 55% of band metric

100 Single unders after every round.

Add 2 HSPUs and 2 front squats every round.

*partition the HSPU & Front squats as needed.

3 rounds for time:
500m run
30 kettlebell snatches, 20/12kg
15 pull ups

Workout of the Day:
In teams of 3, complete a 35 minute AMRAP:

Row 1000m
100 push ups
100 medicine ball sit ups (abmat)
100 kettlebell swings, American

Total reps as a team.
One partner works at a time.

Last completed on October 10, 2016.

Free Range 17.2
Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 pull-ups
8 power cleans

Etc., alternating between toes-to-bars and pull-ups every 2 rounds.

Men use 45-lb. dumbbells
Women use 25-lb. dumbbells

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OPEN WOD 17.2 Standards

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Alternating between toes-to-bars
and bar muscle-ups every 2 rounds.

With a continuously running 1:30 timer:

Complete 5 rounds with 30% of power snatch:
A1. Power snatch, x1
A2. Squat snatch, x2

Take 8 rounds, to build up to a heavy single:
B. Squat snatch, x1

(No max attempts until round 6/7)

Auxiliary strength:
C1. Jefferson curls, x5
C2. Strict toes to bar, x7
Three rounds through.

18 minute EMOM:
A) Push up/ Dip
B) Pull up
C) 5 Wall balls & 5 Strict T2B

Rest 3:00 then,

For time:
300-200-100m row
30-20-10 wall balls, 20/14 lbs.

*ladies row (250/175/75m)

GO FAST!