Open Cycle W6D3 STR: Front Squat WOD: “It’s All About YOU” For Time: Your weight Cal Row 100+your age DB Front Squats (30/15 each hand) 100+your age DB Seated Press (30/15 each hand) CO: 400m Walk
Open Cycle W6D2 STR: Push Press WOD: For Time: 200m Run 10 BMUs 10 Single Arm DB PP (50/35) each hand 10 CTB Pull-ups 20 Single Arm DB PP each hand 10 Pull-ups 30 Single Arm DB PP each hand 200m Run CO: 1000m Row
Open Cycle W6D1 STR: Snatch WOD: AMRAP 12: 12 Alt DB Snatch (60/40) 15 GHD Sit-ups 30 DUs CO: Every 2min for 6: 10 BBJO (30/24)
Open Cycle W5D5 STR: Clean WOD: For Time: 30 Parallette HSPU 100m Run each break CO: 5 min Recovery Row
Open Cycle W5D4 STR: Clean & Jerk WOD: 3 RFT: 20 Thrusters (45/35) working on efficiency 15 Cal Row CO: 1 min Wall Squat 1 min puppy dog 1 min forward fold 1 min shoulder opener
Open Cycle W5D3 STR: Split Jerk 4 @ empty bar 3 @ 55% 2 @ 65% 2×2 @ 75% 1×2 @ 85-90% 1×2 @ 70% WOD: EMOM 15: 1- :20 Weighted Plank (45/35) 2- UB 10 Hang Power Cleans (135/95) 3- :20 Dead Hang Hold w/DB (50/35) CO: 3 x 400m Run AFAP :45 Rest
Open Cycle W5D2 STR: Back Squat WOD: 5 Rounds: 1:30 Row for distance 20 Push Ups CO: 800m Run
Last week of our Open Cycle! W5D1 STR: Snatch WOD: Review Power Clean AMRAP 10: 4 Power Cleans (205/135) 8 Alt DB Lunges (50/35) 12 Cal Row CO: EMOM 6: 30 DUs 6 Burpees
9am Open Workout 18.4
Open Cycle W4D5 STR: Deadlift WOD: 7 RFT: 5 Burpee to Strict Pull-ups (pull-up must start at a dead hang, no jumping) 15 WB (20/14) 10’ • If you break on the wall balls, you must complete a 200m penalty run. CO: 1 min banded hamstring stretch (each leg) 1 min Shoulder opener stretch (each […]
