W.O.D.

STRENGTH:
EMOM
SDHP
Run 100 m

WOD:
*15 Minute Ascending Ladder (By 1’s)
Ring Dips
Wall Balls
*Run 100 m after every 2 rounds

STRENGTH:
Power Clean

WOD:
12-9-6-3 :
Hang Cleans
Pull -Ups
Front Squats
Pull-Ups

STRENGTH:
Back Squat

WOD:
40 down to 10 (D/Bell Curls)
10 up to 40 (KB Swings)

PARTNER WOD
With a running clock:
Run 1 Mile ( Together )
then ( upon returning )
10 Minute AMRAP:
10 Bench Press (alternate sets )

CrossFit Open Wod 21.1

PARTNER WOD:
54*42*30*18*
Hang Clean and Jerks
* 70 Double Unders
Split reps evenly, only one partner works at a time

STRENGTH:
EMOM
Floor Press
Air Squats

Partner WOD:
16 Minute AMRAP:
20 Goblet Squats
16 HRPU’s
12 KB Step Ups
Run 150 m (together)
Split reps evenly

STRENGTH:
Power Clean

PARTNER WOD:
*20 Minute Ladder ( by 1’s)
Partner A does:
Burpees Over Barbell
Partner B Does :
Power Clean
then switch
Run 100 m after rd 1
Run 200 m after rd 2
Run 300 m after rd 3 etc……..

STRENGTH:
3 Rounds:
1 Minute dead hang
1 Minute Plank hold
REST 1 Minute

PARTNER WOD:
9 Minute AMRAP:
24 Single Arm Snatches
30 Sit Ups
**REST 3 MINUTES**
9 Minute AMRAP:
24 KB Swings
30 Sit Ups

Split reps evenly, only one partner works at a time

Partner WOD:
**18 Minute AMRAP:
Partner A does:
8 Power Cleans
Partner B does:
10 Shoulder 2 OH
Partners switch only after each partner has completed their individual movements. When both partners have completed each movement it is considered 1 full round.
** Run 250 m after every 4 rounds