WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
16 Minute Alternating EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 20 Ab Mat Sit Ups
Minute 3: 15/12 Calorie Row
Minute 4: 25 Ring Push Ups
A.3
30 Strict Pull Ups/50 Ring Rows
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
25/18 Calorie Row
15 OH Squat #95/#65
12 Chest 2 Bar Pull Ups
A.3
3 Rounds
1:00 Minute DB Hold #100/#70
:20 L-Sit
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WOD
A.1
Crossfit Open WOD 17.1
In 20 Minutes or less
10 DB Snatch #50/#35
15 Burpee Box Jumps 24″/20″
20 DB Snatch
15 Burpee Box Jumps
30 DB Snatch
15 Burpee Box Jumps
40 DB Snatch
15 Burpee Box Jumps
50 DB Snatch
15 Burpee Box Jumps
Masters/Teens RX #35/#20 DB
A.2
3 Rounds
20 Weighted Sit Ups #50/#35
20 Weighted Hip Extensions
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Partner WOD
In Teams of 2:
(40 Minute Cap)
3 Rounds
30 Power Cleans #115/#80
90 Double Unders/180 Singles
30 Push Jerks #115/#80
90 Double Unders/180 Singles
Then…
60 – 48 – 36- 24 – 12 Pull Ups
*Run 800M after each set of pull ups
Then…
2 Rounds
100 Ab Mat Sit Ups
40 Calorie Row
30 Front Squats #155/#105
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WOD
A.1 Bench Press – 8, 8, 8, 8, 8
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
Accumulate 5 Minutes of a Push Up Plank
12 Minute Cap
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WOD
A.1 10 Minute EMOM – Power Clean + Hang Squat Clean Climbing
A.2
3 Rounds
Run 400M
21 Hang Power Cleans #115/#80
18 Front Rack Step Back Lunges #115/#80
15 Barbell Facing Burpees
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