Strength (22:00): Weighted strict pull ups Warm up – 2×5 strict pull ups – full range of motion Working sets – 5 sets of 5. Add weight if reps are still good. 3:00 min rest between sets. WOD (10:00): 30 cleans (115/75) 30 jerks (115/75) *** start with cleans but do 5 burpees at the…
Strength (26:00): Back squat 8:00 warm up – 5@bar, 5@45%, 5@55%, 3@65%, 1 full squat and drop bar. Working sets – 0:00 5@75%, 4:00 4@80%, 8:00 3@85%, 12:00 2@90%, 16:00 1@90+% WOD (12:00): 12-9-6 Power snatch (95/65) Box jumps (24/20) Rest 2:00 then repeat same 12-9-6. Record slower of the 2 times for score
Gymnastics (20:00): Accumulate 90 seconds of L-sit 4 x 8 handstand push ups 4 x 4 turkish get ups (2 per side) WOD (25:00): 5X 400m run 40 air squats 40m bear crawl
Strength (22:00): Bench Press 8:00 Warm up – 5@45%, 5@55%, 3@65%, 3@75% Working sets – 0:00 3@85%, 3:00 3@85%, 6:00 3@85%, 9:00 3@85%, 12:00 3@85% WOD (12:00): 10 minute AMRAP 50 Double unders 10 Deadlift (185/125)
WOD: (done in 2 heats) (40:00) CF OPEN 19.5 – For Time (20:00 time cap) RX 33-27-21-15-9 Thrusters (95/65) Chest to bar pull ups Scaled 33-27-21-15-9 Thrusters (65/45) Jumping chin over bar pull ups