W.O.D.

STRENGTH:
Bench Press (adding 1 rep each set ~ building up in weight each set)

Partner WOD:
22 minute AMRAP
12 Power Cleans (135/95)
24 Med Ball Sit-ups (20/14)
12 Pull-ups
24 Wall Balls (20/14)

*Partners must split reps evenly!!!

Partner WOD:
**20 Minute Ascending Ladder:
Run 100 m (Together)
10 Hang Cleans (95/65)
10 Back Squats (95/65)

**Run increases by 100 m each round
Reps increase by 10 each round
Split reps evenly, one partner works while one partner rests
Run Together

CrossFit Open Workout 20.1

WOD:
3 Tabatas
~ Double Unders
~ Pull-Ups
~ Row

Strength:
Work on a weakness (eg., Double Unders, HSPU, C2B, etc.)

WOD:
2 Rounds for Time
20 KB SDHP (53/35)
10 Box Jumps
20 KB Single Arm OH Lunges (53/35)
10 Box Jumps
20 KB Snatches (53/35)
10 Box Jumps
20 KB Clean & Jerk (53/35)
10 Box Jumps
20 KB Swings (53/35)
10 Box Jumps

STRENGTH: EMOM
Hang Cleans
Sit-Ups
WOD:
8 Rounds for Time:
5 Power Cleans (135/95)
4 Burpees over Barbell
3 Wall Walks

STRENGTH: Over Head Squats

WOD:
13 Minute AMRAP:
5 Hang Snatches (95/65)
10 Barbell Push-Ups
15 Air Squats

Partner WOD:
20 down to 2 by 2’s
Hang Cleans (95/65)
Front Squats (95/65)
Kettle Bell Swings (53/35)
*Run 150 after each round together*

Partners must split reps evenly!!!

WOD:
20 Rounds:
1 Clean and Jerk (135/95)
2 HSPU’s
3 Toes 2 Bar

STRENGTH:
Squat Clean Thrusters

WOD:
For Time:
Buy In: 50 Double Unders
then,
30 Thrusters (95/65)
Run 100 m
-REST 1 MINUTE-
20 Thrusters (95/65)
Run 100 m
-REST 1 Minute-
10 Thrusters (95/65)
Run 100 m