From the ground so rigs are free for those doing the open Wod again!
For time:
400m Run
9 Power Snatch + 9 Burpees
400m Run
9 OHS + 9 Burpees
400m Run
9 Squat Snatch + 9 Burpees
95/65
Comp: 135/95
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Those not doing the open complete with 45/30s due to lack of dbs
On the 1:30 x 5 sets:
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
3 Rounds
2 mins of:
12 DL 95/65
9 Hang Cleans 95/65
6 S2O
Max Cal Row
Rest 1 min
3 mins of:
20 Wallballs
15 KB Swings
200m Run
For time:
400m Run
50 Sit-ups
400m Run
40 DB Snatches 50/35
400m Run
30 Pull-ups
400m Run
20 Box Over Jumps 24/20
400m Run
10 Burpees to 6″ Target
AMRAP 9
10 Deadlifts 155/105
12 HSPU
50 DU’s
Comp:
10 Deadlifts 205/155
15 HSPU
80 DU’s
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
5 RFT
10 TTB
5 Squat Cleans 135/95
250m Row
Comp: 185/135
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Optional pick a strength, set up and input in wodify but stay out of the way of people doing Open Wod or being judged!
4 RFT
400m Run
15 KB Swings 53/35
10 Box Over Jumps 24/20
20 Sit-ups
15 mins
Hips
Shoulders
Quads and Hamstrings
“Open Primer”
On the Minute x 16:
Min 1: 15/12 Cal Row
Min 2: 5 Pausing OH Squats
(50% of 1RM Snatch)
Min 3: 5 TTB + 10 DB Hang Clean and Jerks 50/35
Min 4: 7 Burpees Over the Bar
Work up to a heavy
Not to exceed 90%
5 RFT
200m Run
15 Deadlifts 185/135
200m Run
12 HSPU or 20 Push ups
Comp:
12 Deadlifts 275/185
24 HSPU
