W.O.D

Teams of 2. AMRAP(20).
Athlete 1: Pacesetter. 40 DU's (or 60 sec of practice)
Athlete 2:
12 KB Swings 53#/35# (35/22 or less)
9 KB Goblet Squats
3 KB Push Presses Right Arm
3 KB Push Presses Left Arm

* At the top of each minute, both athlete's stop what they are doing and do 3 burpees. Neither athlete can start working again until the teammate is done with that minute's burpees

BB Strength (15min) - Split Jerk. Heavy Single.
Compare to: 1/5/18

WOD (8min) - AMRAP(8)
16 Alt. Pistols
12 T2B
8 STO(115/75)
4 BMU's

<3 months - AMRAP(8)
12 Alt. Pistols
8 T2B
6 STO (65/35)
2 PU's

CF OPEN 16.4/17.4 - AMRAP(13).
55 DL's (225/155)
55 WBS (10'/9/), (20#/14#)
55 Calories on rower
55 HSPU's

Compare to 03/17/17

<3 months - AMRAP(13).
35 DL's (95/65)
35 WBS (10'/9/), (14#/8#)
35 Calories on rower
35 HSPU's

BB skill work (12min)
EMOM(3). 3 Tall Squat Cleans
EMOM(3). 1 Hang Squat Clean + 1 Squat Clean
6 Minutes to find Heavy Single.
*compare to: 10/16/18

WOD - For time:
10 BFB / 1 Front Squat (60% of top clean)
9 BFB / 2 Front squats
8 BFB / 3 FS
7 BFB / 4 FS
6 BFB / 5 FS
5 BFB / 6 FS
4 BFB / 7 FS
3 BFB / 8 FS
2 BFB / 9 FS
1 BFB / 10 FS

Skill (10min) - handstands / HSPU's.
If you have them do EMOM(10) of strict HSPU. Set your own number of reps and target height

WOD (16min) - Tabata Intervals. 8 rounds of each exercise before rotation. Every Rep Counts
C2B Pull Ups
Push Ups
Unanchored ABMAT Sit Ups (feet don't have to be butterflied)
Calories on Rower

BB Skill work (10min) - 5Rds. of the following Clean complex:
1 Hang Clean Pull
1 Clean Pull
1 Power Clean+1 Front Squat
1 Hang Squat Clean

WOD (8min) - AMRAP(8).
20 DU's
8 Deadlifts (bar from complex)
20 DU's
8/5 Ring Dips

CF Open 11.5 - AMRAP 20min

5 Power Cleans 145#/100#
10 T2B
15 Wall Ball Shots

<3 months - AMRAP 20min

5 Power Cleans 65#/35#
7 T2B
9 Wall Ball Shots

BB strength (15) - Back Squat. 4X10. Climbing.
1 Round every 4 minutes

WOD (7min) - AMRAP(7):

10 Alternating DB Snatches 50#/35# (25/15#)
5 Box Jumps 30”/24" (shorter box if needed)

For time:
Buy in: 100/80 Calorie Row
Then 3 Rounds of:
20 (15) KB Swings 70#/53# (35/22#)
10 (8) Shoulder Presses 95#/65# (65/35# or less)
Cash out: 100/80 Calorie Row

Core - 3x10 Armadillo drill with a partner

BB Skill Work (12min) -
EMOM(3) - 3 Tall Squat Snatches (light and Fast)
EMOM(3) - 1 Hang Squat Snatch + 1 Squat Snatch
6 minutes - Squat Snatch. Heavy Single. compare to: 10/26/18

WOD (8) - AMRAP(8), using last load from snatches:
3 Wall Ball Shots/ 3 Deadlifts
6 / 6
9 / 9 etc.
WB - Men: 20#/10’ target Women: 14#/9’ target

* at the top of each minute the athlete must stop and do 4 burpees. the burpees do not count to the score of the WOD. the WOD starts off with the couplet. The first set of burpees is done after 60 seconds of work