Jack
Gymnastics warmup and skill work Snatch 10×1 “Jack”
Triple
Heavy Triple Squat Heavy Triple Bench Heavy Triple Deadlift
“Lumberjack 20”
“Lumberjack 20”
11.3
ME Push Press Gymnastics skill work 11.3
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