Thursday… Plank Holds / Double Unders / Sit-ups / Broad Jumps / Ring Dips
3 Rds Plank Holds – 1 minute on, 1 minute rest WOD – 2 Rds for time 60- Double Unders 40- Sit-ups 20- Broad Jumps (6′) 10- Ring Dips
Wednesday… Deadlift / Push-ups / Box Jumps
CrossFit Games Open Workout 11.2 AMRAP in 15 minutes 9- Deadlifts (155#) 12- Push Ups 15- Box Jumps (24″)
Tuesday…Row / Slamball / Med-Ball Burpee Tosses / Mountain Climbers
3 Rds: Max Effort 250M Row. 1 minute rest between rounds. then… 3 rds for time – 15- Slamballs (40#) 50 ft Medball burpee tosses – Ball must cross the line. Each throw they will have to start with a burpee. 30- Mountain climbers
Monday…Pull-ups / Farmers Carry Walking Lunges / Push-ups
Skills work - 3 Rds: 7 strict pull ups. WOD – 12 Minute AMRAP 25 Ft. farmers carry walking lunges (Carrying dumbell or kb in each hand. 55#/#35 each) 10 push-ups
Friday…Press / Row / Lateral Bar Burpee / Squat Clean
Press 3-3-3-3-3 then… 6 minutes complete the following: 500 Meter Row 20 Lateral Bar Burpee Max Rep Squat Clean Score is the number of Squat cleans completed.
Thursday…Deadlift / Double Unders / Pull-ups / Sit-ups
Deadlift 3-3-3-3-3 then… 5 Rounds for Time of: 20 Double Unders 10 Pull-ups 5 Sit-ups
Wednesday…Deadlift / Hang Power Clean / Push Jerk
“DT” 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
Tuesday…Wallball / Power Snatch / Push-up / Kettlebell Swing
As Many Wallball throws in 2 minutes then… first 10 minutes complete 2 power snatches every minute. Second 10 minutes complete 6 games style push-ups and 12 Kettlebell Swings
Monday…Back Squat / Suma Deadlift High Pull / Box Jumps
Back Squat 5X3 then… 7 Rounds for Time of: 7 Sumo Deadlift High Pull 7 Box Jumps
Friday…Kettlebell Swings / Burpees / Pull-ups
7 rounds for time of : 7 KB Swings 2 pood/1.5 pood 7 Burpees 7 Pullups
