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For Time:
30 Cal Echo Bike
30 Deadlifts (225/155)
30 Bar Over Burpees
*38 Cal Assault Bike
5 Rounds For Time:
50 Double-Unders
20 Wallballs (20/14)
10 Ring Dips
1-arm Farmer Carry x 150m (75m/side)
with 70/53 KB
*150m is to street and back. 1-arm down and the other arm back.
**Scale DUBs to 75 single-unders.
In Teams of 3:
AMRAP 18
Max Calorie Row
Max Clean & Jerks (155/105)
*Two Partners working at a time while one rests.
Score is combined CAL + Reps
Athlete’s Choice:
Cindy or Mary
Cindy
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
Mary
AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups
4 Rounds For Time:
250m Run
8 Power Snatches (135/95)
12 Box Jumps (24/20)
Front Squat:
Find a 1RM
For Time:
15-12-9
Bar Muscle Ups
Pistols (each leg)
4 Rounds For Time:
400m Run
10 KB Push Press, right arm
10 KB Push Press, left arm
10 KB Swings
10 Goblet Squats
*53/35 Kettlebell
Deadlift:
Find a 1RM
4 Rounds, not for time:
5 Box Jumps (30/24)
10 Cossack Squats
15 GHD Sit Ups or 20 Ab Mat Sit Ups
Push Press
Build up to a 1RM
AMRAP 12:
6 Hang Power Cleans (135/95)
12 Pull Ups
6 Hang Power Cleans (135/95)
12 TTB
Snatch
EMOM 20
*Build to a heavy single
Front Squat:
Build to a 3RM
Then do:
3 x 1 @ 3RM weight
Ladder 10:
2 Russian KBS (70/53)
2 Hand Stand Push-ups
20 Double Unders
4 Russian KBS (70/53)
4 Hand Stand Push-ups
20 Double Unders
ETC…
3 Rounds, Not for Time:
50′ Sled Drag – HASP
Build up to a heavy weight THEN do 3 sets AT THAT WEIGHT.
*50′ = Rig to rig.
For Time:
3, 6, 9, 12, 9, 6, 3
Thrusters (115/75)
Burpees Over the Bar
Deadlift:
Build to a 3RM
Then do:
3 x 1 @ 85% of 3RM
3 Rounds, Not for Time:
20 Hollow Body Rocks
20 Cossack Squats
20 Walking Lunges
*Which Open WOD was your favorite?
6 Sets:
Push Press + Split Jerk
2 + 1
For Time:
400m Run
12 Muscle Ups
24 Wallballs (20/14)
400m Run
24 Wallballs (20/14)
12 Muscle Ups
400m Run
Time Cap: 15 minutes
*Sub 12 Burpee Pull-Ups for MUs
Snatch Complex:
Every 2 miniutes for 12 minutes:
Snatch High Pull + 3 Position Squat Snatch (hips/knees/floor)
EMOM 12:
1. 12 Toes to Bar
2. 12 Box Jumps (24/20)
3. 9/7 Cal Echo Bike
*Score = Reps completed.
132/124 Reps are possible
**Sub GHD sit-ups or v-ups if hands are torn from 24.3!
Front Squat:
Build to a 5RM
Then do 2 x 3 @ 5RM weight
4 Rounds not for time:
12 Box Step Ups (6/side) holding DBs
30 Second L-Sit
12 DB High pulls
5 Sets:
Push Press + Push Jerk + Split Jerk
3 + 2 + 1
For Time:
500m Row; then:
3 Rounds
10 Power Snatches (95/65)
75 Double Unders
Every 3 minutes for 6 sets:
Deadlift (80% – 85%) + Box Jump
(3+3)
*Deadstop – focus on speed
Every 4 minutes for 4 rounds:
250m Run
15 KBS (70/53)
10 Burpees
*Record slowest time on gym board.
Every 2 minutes for 12 minutes:
Snatch High Pull + Snatch
1 + 2
For Time:
21-15-9
Push Jerks (135/95)
TTB
Front Squat:
6 x 2 @ 70%
Every 90 seconds for 4 Rounds:
1. 2-3 Rope Climbs
2. 15 Box Jump Overs
3. 250m run
*What movement do you think we will see in the Open this week?
Dumbbell Push Press:
5 x 5 across
3 RFT:
15/12 Cal Echo Bike
25 Wallballs (20/14)
25 Burpees
Deadlift:
5 x 3 @ 65%
*Every 2 minutes
5 RFT:
5 KB Snatches, each arm (53/35)
50 Double Unders
*Scale to 75 single unders.
Snatch High Pull + Snatch + OHS
1 + 1 + 3
Every 90 seconds for 12 minutes
AMRAP 12:
16 Pull Ups
8 Hang Power Cleans (155/105)
4 Push Jerks (155/105)
Open 24.1
Front Squat:
Build to a 3RM
Then do 3 x 1 @ 3RM weight
For Time:
30 Calorie Bike
30 TTB
30 Wallballs (30/20)
Deadstop Deadlifts:
Every 90 seconds for 10 rounds:
2 @ 85%
5 Rounds, Not for Time:
12 Sumo Deadlift High Pull (75/55)
12 GHD Sit Ups
12 Cal Row
DB Shoulder Press (2 arm):
Build to heavy single, then do
5 x 3 Push Press with same weight
3 RFT:
6 Power Cleans (185/125)
12 Ring Dips
400m Run
Snatch Complex:
Snatch High Pull + 3 Position Snatch (hips/knees/full)
Every 2 minutes for 12 minutes
For Time:
27-21-15
Overhead Squats (115/75)
Pull Ups
Front Squat:
Build to a 7RM
THEN do 3 x 4 at 7RM weight
*Aim for previous 5RM weight
Bike – Max effort until pace deteriorates.
Full recovery between sets.
Open Prep:
EMOTM 8
1. 5 Touch n Go Power Snatches (115/80)
2. 5 Single Power Snatches
