10 min AMRAP
Warmup: USAW Snatch Post your scores to the Whiteboard. Strength: Hang squat snatch 10×1 Post your scores to the Whiteboard. Skill: Pullup progression from Chris Spealler video Post your scores to the Whiteboard. Workout
3 Rounds for Time:
Warmup: 2 min jump rope 10 squats 10 lunges 10 situps 10 pushups Post your scores to the Whiteboard. Strength: Hang squat cleans 10×1 Post your scores to the Whiteboard. Workout of the Day
This Weeks WODs
Monday (2) Warmup: 2 min jump rope 10 squats 10 lunges 10 situps 10 pushups Strength: Hang squat cleans 10×1 3 rounds for time: 30 wall balls (20/14) 30 GHD situps 30 lunges (3
12 min AMRAP
Warmup 2×200 meter run 10 pushups 30 sec handstand hold 5 scaled hspu 5 strict pullups 5 kipping/butterfly pullups 5 ctb pullups Post your scores to the Whiteboard. Workout of the Day 12 min
Open 15.1/15.1a
Warmup USAW clean Post your scores to the Whiteboard. Workout of the Day CrossFit Games Open Workout 15.1 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women
Partner WOD
Warmup 2 min jump rope 10 air squats 10 pushups 5 strict press 5 push press Post your scores to the Whiteboard. Strength Strength: Hang squat snatch 10×1 Post your scores to the Whiteboard.
2011 Games workout
Warmup USAW Clean Post your scores to the Whiteboard. Strength Hang squat cleans 10×1 Post your scores to the Whiteboard. Workout of the Day For time: – 2011 Games workout 5 rope climbs/5 clean
3 rounds for time
Warmup 2×200 meter run (slow, fast) 10 air squats 10 bear hug squat jumps 10 pushups Post your scores to the Whiteboard. Strength Bench Press Bench press 1-3-3-5-5-7-9 (increase weight every set) Post your