3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 166.6 –

March 13, 2017
Durability 

Band Pull-Apart - 2 min AMRAP

Skill/Strength 

Back Squat

2 Sets of 4 Reps - 80%+

WOD

5 Minutes of Work - 5 Minutes of Rest x 3 Rounds

Row 400/300 Meters

15 Handstand Push-Ups (Rx+ 25)

AMRAP Deadlifts in remaining time (225/155)

 

Congratulations to everyone who gave 17.3 all they had. This week really showcased how far so many of you have come in 1 year of dedicated training. Celebrate your progress!

OPEN WOD – 17.3 –

March 12, 2017
Prior to 8:00, complete:

3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.)

AND

3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

Prior to 12:00, complete:

3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

Prior to 16:00, complete:

3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)

Prior to 20:00, complete:

3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete:

3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

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

WOD – 166.5 –

March 11, 2017
Durability 

2 min AMRAP

DB Anchored Leg Lifts

Skill/Strength

Warm up

WOD

5 Rounds For Time (20 min Time Cap)

20 DB Front Squats (50/35) that is weight per hand

15 Burpees

10 Box Jumps (24/20)

 

Scores from Friday - This made me laugh


OPEN WOD – 17.3 –

March 10, 2017
Prior to 8:00, complete:

3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.)

AND

3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

Prior to 12:00, complete:

3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

Prior to 16:00, complete:

3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)

Prior to 20:00, complete:

3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete:

3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

 

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

 

17.3 has a unique standard for the Squat Snatch and it is this. 

A power snatch + and overhead squat is not allowed in the Rx division. Only Masters (55+) and scaled athletes will be allowed to Power Snatch + OHS.

For Rx athletes, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth.

This means that you can catch the barbell high but once you catch it, you have to lower continually till your hip is below your knee.

Athletes with larger quad and hamstring and glute muscles will not be held to a higher standard to demonstrate depth. "Clearly below parallel" is not the standard nor is "below parallel". If you feel like your mobility is limited, demonstrate your squat snatch to the coach and he or she will confirm or deny your reps before the WOD with your judge watching so that all are on the same page.

 

Scores from Thursday


WOD – 166.4 –

March 9, 2017
Durability 

Glute Bridge March

2 min AMRAP

Skill/Strength

Rowing Skill Work

WOD

500 Meter Row x 4 sets - 3 min Rest

 

Scores from Wednesday


WOD – 166.3 –

March 8, 2017
Durability 

Band X Walk - 2 min AMRAP

Skill/Strength

1000 Meter JOG - Nice and slow to get warmed up

WOD

2 Rounds for Time

50 Wall Ball (20/15) Rx+ 75

50 Jumping Pull-Ups (Rx+ 75)

50 AbMat Sit-Ups (Rx+ 75)

 

Scores from Tuesday



 

WOD – 166.2 –

March 7, 2017
Durability 

Prone Dowel Lifts

2 min AMRAP

Skill/Strength

Power Clean

Work up to a 4 rep Max in 45 Seconds

WOD

20 Min AMRAP

12 Shoulder to Overhead (135/95)

12 Power Cleans

48 Double Unders

 

Scores from Monday


WOD – 166.1 –

March 6, 2017
Durability 

Standing Bent Over DB Reverse Flies

2 sets of 15+ Reps - Really Light Weight

Skill/Strength 

Back Squat - 3 sets of 4 Heavy Reps

-We have been following a back squat progression for the last few weeks that involved multiple sets of 5 reps. Today we do 4 reps so increase the weight a bit from last week's sets of 5 reps.

WOD

21-15-9

Front Squat (135/95) Rx+ 155/105

Lateral Bar Burpees

 

Thank you to everyone who helped out yesterday to get the expansion space set for use today. I arrived at 10:15 and there were already people working very hard putting together equipment and breaking down cardboard boxes. A very special thank you goes out to Michael Montanaro, Scott Moll, Craig Peterson, and Zack Iancello who sent over 9 hours working in the expansion space on their Sunday. Finally, we all need to thank Ellen Goldberg because without her, this job would have never gotten done.  Enjoy!

OPEN WOD – 17.2 –

March 5, 2017
Open WOD 17.2

12 Min AMRAP

2 Rounds of

50-ft. DB Walking Lunges (50/35) DBs held at shoulders

16 Toes To Bar

8 DB Power Cleans (50/35)

Then, 2 Rounds of

50-ft. DB Walking Lunges (50/35) DBs held at shoulders

16 Bar Muscle Ups

8 Power Cleans (50/35)

etc., alternating between toes to bar and bar muscle ups every 2 rounds!!!

Variations

Rx’d: (Ages 16-54)

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

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups V

 

Scores from Saturday


WOD – 166.0 –

March 4, 2017
Durability 

Straddle Side Plank - 1 min per side x 1 set

Skill/Strength 

Overhead Squat - Practice the movement or Build up to a heavy set of 5 reps from the floor

WOD

20 min AMRAP

12 Overhead Squats (95/65) Rx+ 115/75

24 Deadlifts

36 Double Unders

 

Great work on 17.2 everyone. Wish I could have coached everyone over that bar last night. Great effort. Also, THE FREAKING EXPANSION IS OURS!!! Get in there and look around. If you're interested in using the new space, we ask that you upgrade your membership to include the specialty package where you will also get access to all of our specialty classes...it's truly a special offer for special people

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