Mobility 15 Mins WOD – Partner Max rounds in 30 Minutes 2 Person WOD, 1 male/1 female Each athlete must complete the movement before advancing to next station 15x Wall Balls 20/14lbs 15x Box Jumps 24/20″ 12x Pull-ups 10x Burpees 10x Knees to elbows
Strength Shoulder Press (A) 3RM (12Min) (B) @80% of (A) do 3×5 Sets on clock 15::00,18:00,21:00 WOD ”Karen” (CAP 15Min) 150 Wall Balls 20/14lbs
Strength/ Skill Clean and Jerk 1 Squat Clean + 1 Push Jerk + 1 Split Jerk Work up to heavy single for Complex 15 Min Running Clock WOD 21-15-9 (CAP 10Min) Ring Dips Hang Squat Cleans 30/20kg
WOD 3 x 5Min AMRAPS 400m Run 30 Toes to Bar Max Effort Double KB Push Press 16/12kg in remaining time Rest 2min between rounds Score = Total Reps of KB Push Press Midline/Core 3 Rounds 1Min GHD’s/ Ab Mat Sit Ups 1Min Rest
Strength/ Skill Snatch Priority Fast High Snatch Pulls (A) 4×3 at 1RM Snatch weight Sets on clock 0:00,1:30,3:00,4:30 (B) then 3×3 at 110% of 1RM Snatch Sets on clock 6:30,8:00,9:30 WOD Crossfit Open 11.1 10Min AMRAP 15 Power Snatch 35/25kg 30 Double Unders
Strength/ Skill 1 Power Clean + 1 Push Jerk + 1 Thruster Work up to heavy single in complex (12min) Running Clock WOD 0-7Min 8-6-4-2 Muscle Ups (Bar or Ring) Thrusters 60/42.5kg 7-14Min 10-8-6-4-2 C2B Pull Ups Thrusters 50/35kg 14-21Min 12-10-8-6-4-2 Pull Ups Thrusters 42.5/30kg Each for time or score reps if you don’t finish…
Mobility 15 Mins WOD For time Teams of 3, all Male or all Female if possible Row 300 calories 90x Hang Squat Clean 50/35kg 300x Double-Unders 90x Power Snatch 50/35kg 300x Box jumps 24/20″ 90x Push Press 50/35kg 300x Wall Balls 20/14lbs ———- One athlete working at a time, finish one station before moving…
WOD 25Min AMRAP 50 Cal Row/ 600m Run 25 Burpee Broad Jump 25 KB Swings 24/16kg 50 T2B or GHD’s 25 KB Swings 24/16kg 25 Burpee Broad Jump CORE For Quality 4 x 15 Hollow Body Push Ups (Sqeeze butt and quads) Rest 1min between sets
Strength Back Squat 6×4@75% Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD 12Min AMRAP 10 Wall Balls 20/14lbs 6 Strict HSPU or 10 Kipping HSPU 10 SDHP 42.5/30kg
Skill Rope Climb Technique (10min) or Handstand Walk Practice (10min) Record Longest Unbroken Distance WOD For Time (CAP 25Min) 3000m Row/ Run 15 Rope Climbs Split up as you like