Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 15-25 Double Unders OR 50-75 Single Unders
b) 0:30-0:45 Front Plank
c) 4-6 Ring Row + Ring Row + Sit Back

Gymnastics:

Every 4 Minutes x 5 Sets:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions

WOD:

“Annie”
50-40-30-20-10 For Time:
Double Unders
Anchored Sit-Ups

TIMECAP: 13:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load

Posted in WOD |

Wednesday’s WOD

Warm-up

5 Complexes of:

Power Clean + Front Squat + Clean + Power Jerk + Split Jerk

Strength:

Every Minute for 20 Minutes:
1 Clean & Jerk

WOD:

CrossFit Games Open Event 15.1

AMRAP 9:
5 Snatches, 115#/75#
10 Deadlifts, 115#/75#
15 Toes-to-Bar

Follow 2015 Open standards as precisely as possible.

Extra Work: Overhead Squat 1RM

 

Posted in WOD |

Tuesday’s WOD

Warm-Up:

Jog 400m
then,
3 Sets:
50′ High Knees
50′ Buttkickers
50′ Carioca

Run 200m (at approximate starting pace for time trial)

Rest 2-3 minutes before beginning time trial

Endurance:

Run 2 Mile Time Trial

WOD:

3 Rounds For Time:
10 Bar Muscle-Ups
10 Burpees

TIMECAP: 5:00

 

Posted in WOD |