Wod Friday 2/24/17

1. Warm-up

Coaches choice

17.1 tips

2. Wod prep

Prep the movements

3. Wod

Opens Wod 17.1

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Time cap: 20 minutes

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

4. Post wod

Overhead banded distraction”

Posted in WOD

13 thoughts on “Wod Friday 2/24/17

  1. 17.1 – 18:50 scaled. Thank you Frozen for some great judging! Big key to this WOD is to find a pace and maintain it throughout. Keep your head down (figuratively speaking…don’t want CC getting upset) and just go.

    Liked by 2 people

  2. 17.1 – 211 RX
    I thought 35# might be too heavy but decided to go for it. Glad I did. My son Isaiah did it also and got 200 (RX teens). It was great encouraging each other!

    Liked by 2 people

  3. 17.1 169 RX

    Did better on snatches than I expected (Thanks CC for pushing me to push myself at 35) but not as spry on burpees as usual. I’ll take it though. Big shout out to Beth for keeping me focused and chipping away. And counting…if I had to do this on my own, it would have just been awful…

    Liked by 1 person

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