Tuesday’s WOD

Warm-up:

8 minutes @ easy pace:
10 Band Good Mornings
5 Inchworms
10 Glute Bridge, pause @ top
5 Pushups
10 Walking Lunges
5 Broad Jumps

Strength: 

Deadlift 1RM

WOD: 

CrossFit Games Open Workout 15.4

As Far As Possible In 8 Minutes:
3 Handstand Pushups
3 Cleans, 185#/125#
6 Handstand Pushups
6 Cleans
9 Handstand Pushups
9 Cleans
Etc.

Monday’s WOD

Warm-up:

12 min AMRAP at easy pace:

50′ High Knees
5 Ring Rows
50′ Buttkickers
5 Tap Swings on Bar
30 Single Unders + 5-10 Double Unders
5 Squats
5 Toes-to-Bar

 

Row 3x1000m, rest while partner(s) work
Immediately after, complete max set of chest to bar pull-ups

 WOD:

For Time:
50 Double Unders
50 Sit-Ups
50 Double Unders
50 Front Squats, 65#/45#
50 Double Unders

Friday’s WOD

Warm-up:

8 minutes @ easy pace:
10 Barbell Good Mornings
10 Front Squats
10 Push Press
5 Strict Pullups

Strength: 

Deadlift 10×2 on 2 minutes

WOD: 

CrossFit Games Open Workout 11.6

As Far As Possible in 7 Minutes:
3 Thrusters, 100#/65#
3 Chest-to-Bar Pullups
6 Thrusters
6 Chest-to-Bar Pullups
9 Thrusters
9 Chest-to-Bar Pullups
Etc.