WOD 1
For Time:
6 15 m Shuttle Runs
6 Push-ups
21 Kettlebell Swings (53/36)
6 15 m Shuttle Runs
6 Push-ups
15 Kettlebell Swings (53/36)
6 15 m Shuttle Runs
6 Push-ups
9 Kettlebell Swings (53/36)
Post total time.
WOD 2
For Time:
30 Double Unders
5 Thrusters (120/80)
1 Burpee
4 Thrusters (120/80)
2 Burpees
3 Thrusters (120/80)
3 Burpees
2 Thrusters (120/80)
4 Burpees
1 Thruster (120/80)
5 Burpees
Post total time.
Tabata Mash-up of Deadlifts and Push-ups
Tabata intervals 20 sec work, 10 sec rest for 16 rounds. You will alternate between Deadlifts and Pushups. For instance, round 1 will be Deadlifts, round 2 will be push-ups, round 3 deadlifts and so on.
Deadlift (135/90)
Shoulder Press 5-5-5-5-5
Post loads.
Then,
“CrossFit Games Open 12.1″
7 min AMRAP:
Burpees
Post total reps.
As many rounds as possible in 6 mins of:
30 m Broad Jump
15 Sumo Deadlift High-pulls (75/55)
Post total rounds.
Half Helen Doubled – you know you like her.
6 rounds for time of:
200 m Run
11 Kettlebell Swings (53\36)
6 Pull-ups
Post total time.
For Time:
250 m Row
25 Sit-up (abmat)s
500 m Row
25 Sit-up (abmat)s
1000 m Row
25 Sit-up (abmat)s
Post total time.
(Squat) Clean 1-1-1-1-1-1-1
Post loads.
Then,
At 70% 1 RM
Death By (Squat) Clean
Post weight used and rounds.
Enjoy!
For Time:
1000 m Row
35 Double Unders
400 m Run
35 Double Unders
250 m Run
35 Double Unders
100 m Run
35 Double Unders
Post total time.
As many rounds as possible in 5 mins of:
5 Hang Power Snatches (95/55)
10 Overhead Squats (95/55)
10 Sit-up (abmat)s
5 Knees-to-elbows
Post total rounds.
