10 min AMRAP
Gymnastics warmup and skill work Clean and Jerk 10×1 10 min AMRAP 1 db ground to overhead (45/35) 1 burpee 2, dbg20 2 burpee Etc
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