Category: WOD

Warm-up WOD:

1 round for time

• 20 Step-up
• 15 Sit-up
• 10 Push Press 45/33

 

WOD:

Open 12.3

20 min. AMRAP

RX+

• 15 Box Jump 24/20
• 12 Push Press 115/78
• 9 T2B

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RX

• 15 Box Jump 20/16
• 12 Push Press 95/63
• 9 Candlestick

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Fitness/Recovery

• 15 Step-up 24/20
• 12 Push Press 45/33
• 9 Sit-up

Warm-up WOD:

1 round for time

• 15/12 cal. Row
• 15 Bent-over Barbell Row 75/53
• 10 Lunge 40/25

 

Skill/Strength:

Bent-over Barbell Row

3×5 @ 75% 1RM – EMOM

 

MetCon:

for time

RX+

• 50/40 cal. Row
• 30 Power Cleans 135/93
• 20 Burpee Box Jump-over
• 10 each leg Front Rack Lunge 135/93

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RX

• 50/40 cal. Row
• 30 Power Cleans 95/63
• 20 Burpee Box Jump-over
• 10 each leg Front Rack Lunge 95/63

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Fitness/Recovery

• 50/40 cal. Row
• 150 Single-under
• 50 Step-up 16/12
• 50 Sit-up

 

Warm-up WOD:

1 round of 9-15-21 for time

• KB Swing 44/25
• B-O Barbell Row 65/53
• Cal. on Bike

 

WOD:

Joshie

3 rounds for time

RX+

• 21 Right-hand KB Snatch 44/25
• 21 L-Pull-up
• 21 Left-hand KB Snatch 44/25
• 21 L-Pull-up

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3 rounds for time

RX

• 21 Right-hand KB Snatch 44/25
• 21 Barbell Body Row 95/63
• 21 Left-hand KB Snatch 44/25
• 21 Barbell Body Row 95/63

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3 rounds for time

Fitness/Recovery

• 20 KB Swing 44/25
• 20 B-O Barbell Row 75/53
• 20 KB Swing 44/25
• 100 Single-under

Warm-up WOD:

1 round for time

• 15 Push-up
• 10 Wall Ball
• 5 Alt.-arm Turkish Get-up

Skill/Strength:

Bench Press

3×3 @85% 1RM – EMOM

 

MetCon:

RX+

5 rounds for time

• 20 Alt. KB Swing 44/25
• 20 Double-unders
• 20 T2B
• 20 Underhand MB Toss 20/14

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RX

4 rounds for time

• 20 Alt. KB Swing 44/25
• 20 Double-unders
• 20 T2B
• 20 Underhand MB Toss 20/14

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Fitness/Recovery

3 rounds for time

• 20 KB Swing 44/25
• 50 Single-under
• 20 Sit-up
• 20/15 cal. Bike

Warm-up WOD:

as a group

Snatch warm-up drills

 

Skill/Strength:

Snatch

3×1 @ 90% 1RM

 

MetCon:

EMOM – 15 min.

RX+ 95/63

• 1 Power Snatch
• 1 Overhead Squat

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RX 75/53

• 1 Power Snatch
• 1 Overhead Squat

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Fitness/Recovery 45/33

• 1 Power Snatch
• 1 Overhead Squat

WOD:

teams of 2 – equal amount of work

for time

only 1 athlete runs per section – ball must rest in arms or hands in front of body

• 175 m. Slam Ball Run
• 100 Slam Ball Step-ups 20/16

 

• 175 m. Slam Ball Run
• 40 Strict Pull-up

 

• 175 m. Slam Ball Run
• 40 Slam Ball Sit-up

 

• 175 m. Slam Ball Run
• 40 Slam Ball Burpee

 

• 175 m. Slam Ball Run
• 40 Slam Ball Over Rig Toss

 

• 175 m. Slam Ball Run
• 40 Hang Power Cleans 95/63

Warm-up WOD:

for time

3-6-9 rep scheme

• Wall Ball 20/14
• Bent-over Barbell Row 75/53

 

WOD:

Open 08.1

for time

21-15-9 rep scheme

RX+/RX

• Thrusters 95/63
• Pull-ups

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Fitness/Recovery

2 rounds for time

• 10 Front Squat 95/63
• 15 Bent-over Barbell Row 95/63
• 20/15 cal. Assault Bike