WOD

STRENGTH:

DEADLIFT: 1-1-1-1-1-1

*3-4 MINUTE REST

THEN…

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

3 DEADLIFTS @ 85%

6 BURPEES

WOD

PARTNER WOD – EACH PARTNER COMPLETES 4 ROUNDS

ROW 250M

10 RING PULL-UPS

10 THRUSTERS @ 95LBS / 65 LBS

RUN 300M

**PARTNER MUST BE SOMEONE YOU DO NOT KNOW**

WOD:

4 ROUNDS

MAX REP HANDSTAND PUSH-UPS

*REST 90 SECONDS

THEN…

5 ROUNDS FOR TIME

5 POWER CLEANS @ 135LBS / 95LBS

10 HAND-RELEASE PUSH-UPS

WOD:

SHOULDER PRESS 3×5

*REST 90 SECONDS

THEN…

3 SETS

10 PULL-UPS

*30 SECOND REST

15 KB SWINGS

*30 SECOND REST

20 DOUBLE UNDERS

*30 SECOND REST

WOD:

4 SETS OF SQUAT CLEANS

1-1-1-1

(REST 10 SECONDS BETWEEN SINGLES)

REST 2 MINUTES

3 ROUNDS

20 BOX JUMPS @ 24″ / 20″

15 BURPEES

WOD:

CrossFit OPEN WORKOUT

WOD:

3 MIN. OF ROWING

3 MIN. OF DOUBLE UNDERS

3 MIN. OF BURPEES

2 MIN. OF ROWING

2 MIN. OF DOUBLE UNDERS

2 MIN. OF BURPEES

1 MIN. OF ROWING

1 MIN. OF DOUBLE UNDERS

1 MIN. OF BURPEES

WOD:

21-15-9

THRUSTERS

TOES 2 BAR

Rx: 115/70LBS

SCALED: 95/60LBS

WOD:

15 MIN A.M.R.A.P.

10 – KB SWINGS

10 – BOX JUMPS

10 – RING DIPS

Rx: 62/55LBS

SCALED: 55/35LBS

WOD:

5 ROUNDS

11 – CLEAN & JERK (LEFT ARM)

30 – DOUBLE UNDERS

11 – CLEAN & JERK (RIGHT ARM)

Rx: 55/35LBS

SCALED: 35/20LBS