W.O.D

With a running clock:
10 - 500M/400M rows
1 minute rest between efforts

Core - 3x15 weighted AMBAT sit ups

Gymnastics skill practice (8min) - Alt. EMOM(8):
1st minute: 30’ Handstand Walk (practice for 20sec) or 20sec handstand hold
2nd minute: 6-12 Alternating Pistols

WOD (20min) - 4RFT of:
50 (30) DU’s**
20 (15) Burpees to pull up bar
20 (15) KB Swings 70#/53 (35/22 or less)

Scale for DU is 45sec of DU attempts

BB Strength (15min) - Deadlift 5x3. 1 round every 3 minutes.

WOD (7min) - AMRAP(7):
3 (2) Hang Power Cleans 135#/95# (65/35#)
6 (4) Strict Pull Ups (bands for scaling)
9 (6) Push Ups
12 (8) Air Squats

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