WENDLER

Deadlifts

GYMNASTIC CONDITIONING

4 rounds of:

15/12 Handstand Push ups

*Rest as needed between sets.

WOD

5 rounds of:

12 Deadlifts - 60/40kg

9 Hang Power Cleans - 60/40kg

6 Shoulder to Overheads - 60/40kg

400m Run

Time Cap: 20 minutes

MOBILITY

10 minutes

WENDLER

Shoulder Press

WOD

4 rounds for time of:

15 Overhead Squats - 40/30kg

10 Pull ups

3 minutes rest, then

4 rounds for time of:

15 Shoulder to Overhead - 40/30kg

10 Weighted Sit ups - 15/10kg

*We will be hitting this workout 3 at a time guys, if you can come in earlier and warm up that would  be awesome.

Today is as much about supporting our friends as it is about our own effort, lets get behind each other and smash through this 20 minutes.....or less!

WOD

"CrossFit Opens 17.1"

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-ove...

17.1 BABY!!!!!

SKILL

5 Muscle up Kips

E.M.O.M for 8 minutes.

*FOCUS* Push down hard on the bar.

Extend the hips with power.

Don't move your hands on the bar.

GYMNASTIC CONDITIONING

6 rounds of:

1-3 Bar Muscle ups

Rest 1 minute between sets.

*Work hard on linking your muscle ups today, sets of 2's and 3's would be awesome.

WOD

E.M.O.M for 16 minutes:

Min 1: 7 Power Cleans - 50/35kg + 7 Hand Release Push ups

Min 2: 15/12 Calorie Row/Ski

Min 3: 7 Wall Balls - 20/14l...

WENDLER

Shoulder Press

OVERHEAD SQUAT

Build to a heavy set of the complex:

Pausing Overhead Squat/Overhead Squat

*At least 2 second pause on the first squat.

WOD

21/15/9 of:

Deadlifts - 100/70kg

Box Jumps - 30/24"

*Finish each round with a 200m Run

WENDLER

Deadlifts

BARBELL CYCLING

5 rounds of:

100m Run

10 Power Snatches - 35/25kg

Time Cap: 12 minutes

WOD

0:00 - 9:00min

A.M.R.A.P of:

9 Burpees

7 Chest to Bar Pull ups

5 Dumbbell Hang Squat Cleans - 50/35lb

9:00 - 18:00min

Find your 1RM:

Split Jerk

WENDLER

Bench Press

GYMNASTIC CONDITIONING

18/15/12/9/6 Toes to Bar

Rest 1 minute between sets.

For time.

WOD

4 rounds for time of:

400m Run

12 Handstand Push ups

20 Overhead Alternating Lunges - 30/20kg

Time Cap: 18 minutes

WENDLER

Back Squat

CONDITIONING

40/30/20/10 Unbroken sets of:

Wall Ball Shots - 20/14lb

*Complete with a partner. 

*Both partners must complete the unbroken sets each.

*Rest only while your parnter is working.

WOD

A.M.R.A.P in 3 minutes of:

3 Power Cleans - 50/35kg

3 Front Squats - 50/35kg

3 Push Jerks - 50/35kg

3 minutes rest, then

A.M.R.A.P in 3 minutes of:

3 Power Cleans - 60/40kg

3 Front Squats - 60/40kg

3 Push Jerks - 60/40kg

3 minutes rest, then

...

*EVENT DAY*

Some will be doing the Wendler before, some will be doing the Wendler after.
Come ready to warm up and go.......BIG DAY!

WENDLER

Shoulder Press

WOD

50 Cal 

100 Double Unders

200m Farmer Carry - 24/16kg

2km Run

50 Cal

100 Double Unders

200m Farmer Carry - 24/16kg

1km Run

For time.

Time Cap: 35 minutes

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