WOD;
For Time:
RX
20 Ring Dips
40 Hang Squat Snatch 75/55lb
60 Pullups
80 Hang Squat Clean 75/55lb
100 Wall Ball 20/10lb @ 10′
RX+
20 Muscle Ups
40 Hang Squat Snatch 115/75lb
60 Chest2Bar Pullups
80 Hang Squat Clean 115/75lb
100 Super Wall Ball 14/10lb @ 12′
*May complete workload in any sets/order teams choose.
*May split work between partners by any means necessary
*30 Double Unders requirement from both teammates anytime they change movements
WOD;
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts 115/ 75
5 Snatches 115/ 75
Rest 2 Minutes then;
Death by Clean & Jerk 115/75
*complete 1 rep at the start of the clock, add one rep at the top of every minute until you can no longer complete the reps required within the minute.
RX+155/105 (C&J only)
WOD;
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Hand Stand PU
Alternating with
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 of
Pistol Squats (L+R=2, must alternate legs)
*Athletes will buy into each round with a set of Double Unders;
100, 90, 80, 70, 60, 50, 40, 30, 20, 10
Example, first round would be
100 Double Unders
10 HSPU
2 Pistols (1L+1R)
***40 Min CAP
Compare to your performance on 2/3/2015
Skill;
1RM Split Jerk
WOD;
4 Rounds for Time:
10 Burpees
20 Box Jumps 20″
30 Double Unders
*15 Minute Time Cap
WOD;
For Time:
21, 15, 9 of
Hang Power Clean 75/55lb
Push Jerks 75/55lb
THEN
50 SDLHP 32/24kg
THEN
21, 15, 9 of
Hang Power Snatch 75/55lb
OHS 75/55lb
*40 Min CAP
WOD;
15 Minute AMRAP of;
5 Thrusters 95/65
5 C2B Pull-ups
(reps increase by 5 each round 5/5,10/10,15/15 etc.)
Rest 3 Minutes then:
15 Minute AMRAP of;
5 Weighted Abmat Sit-ups 35/25
5 Mt. Climbers (L+R=1)
(reps increase by 5 each round 5/5, 10/10, 15/15 etc.)
WOD;
For Time:
200 Meter Partner OH Walking Lunge
150 Push Jerks
100 Power Cleans
150 Floor Press
200 Partner Front Squats
RX
200s w/ PVC
150s/100 @ 95/65lb
RX+
200s w/ 15lb Bar
150s/100 @ 115/75lb
WOD;
21,15, 9
Deadlift 275/185
Toes2Bar
*Athlete buys in and out of WOD with 100 double unders.
Cash Out;
Take your pick;
4×200 meter sprint, or
2×400 meter sprint, or
4×400 meter sprint
WOD;
25 Min AMRAP for reps of:
20 Thrusters
20 SDLHP
20 Push Jerk
20 OHS
20 Front Squats
*95/65lb
When the clock starts and at the top of every minute you must complete 4 burpees.
After completing a full round athletes will start over at Thrusters.
**Burpee count will not be included in final score
Skill;
Choose your gymnastics skill
WOD;
‘Helen’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#/35#
12 Pull-ups
