Open workout 11.2
Open workout 11.2 15 min amrap 9 deadlifts (155/100) 12 push-ups 15 box jumps (24/20)
“Mary”
Warmup-gymnastics Skill-gymnastics WOD- “Mary” 20 min amrap 5 hspu 10 pistols 15 pull-ups
5 min amrap
Warmup-gymnastics Skill-gymnastics Strength- 10×1 clean add 7# WOD- 5 min amrap: 3 push jerks (Rx-135/95) (CT-185/135) 9 box jumps (Rx-24/20) (CT-30/24) 1 min rest 3 min amrap: max du 1 min rest 5 min
Partner WOD
Warmup-gymnastics Skill-gymnastics Strength- Super set (bench and strict press) 3×5 @ 80-85% Partner WOD- 50 pull-ups (CT-ctb) 50 GHD sit-ups 50 hspu 50 cleans (Rx-135/95) (CT-185/135) 50 kb snatch (Rx-1.5/1) (CT-2/1.5) 50 hand release
4 Rounds
Warmup-gymnastics Skil-gymnastics Strength- 10×1 snatch add 5# WOD- 4 rounds: min 1-max cal row min 2-max dumbbell step ups (45/35) min 3-max sit ups min 4-rest
“Narf”
Warmup-gymnastics Skill-gymnastics Strength- Back squat 3×5 @ 80-85% WOD- “Narf” 9-15-21 Thrusters (95/65) Pull-ups
21-15-9
Warmup3 rounds, 20 calorie row 10 burpees Skill Level 1 4 rounds 5 strict dips on static bar 5 strict pushups 1 muscle up progression. Level 2 4 rounds. 20 second handstand hold 5