EMOM x 24min
1st min = 5 Hang Power Cleans 60/45kg
2nd min = 10 T2B
3rd min = 15 Box Jump Overs
1st min = 5 Hang Power Cleans 60/45kg
2nd min = 10 T2B
3rd min = 15 Box Jump Overs
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A) Pistol Squat Progressions B) 14min AMRAP 3 Strict Pull Ups 6 HSPU 12 Alt Pistol Squats 100m Run/Sprint   Andrew's Birthday WOD 18min AMRAP 2 Deadlifts 140/100kg 25 KB Swings 24/16kg 37 Double Unders 1 Burpee   CrossFit Games Open WOD 18.1 20min AMRAP 8 T2B 10 single arm DB Clean and Jerk (5 each arm) 14/12 Cals Row  A) Back Squats 3 Reps x 5 Work Sets 16mins B) 30 - 20 - 10 RFT Lunges 40/30kg T2B   On a running clock, complete; 400m Run 21-15-9 Reps of Power Cleans 60/40kg Burpee Box Jump Overs 24/20kg Rest 2 minand load your bar for 400m Run 9-15-21 Reps of Deadlifts 100/75kg Wall Balls 9/6kg 30min time cap   EMOM x 27mins 5 C2B Pull Ups 7 Bar Dips 12 GHD Sit Ups   A) Pistol Squat Progressions B) 12min AMRAP 5 Power Snatch 40/30kg 10 Pistol Squats 15 Russian KB Swings 32/24kg   40 Burpees 40 Pull Ups 40 S2O 40/30kg 40 T2B 40 HSPU's 40 Hang Power Cleans 40/30kg 40 Burpees 20 Double Unders after each movement   YGIG Partner WOD Break up however 50 Thrusters 30/20kg 50 Double Unders 40 Thrusters 40/30kg 100 Double Unders 30 Thrusters 50/35kg 150 Double Unders 20 Thrusters 60/40kg 200 Double Unders 10 Thrusters 70/45kg 250 Double Unders   4 RFT 200m Sprint 20 KB Swings 24/16kg 3 Rope Climbs Rest 2min after each round  EMOM x 20min 1. Odd Min = 5 Deadlifts 100/75kg then max effort wall balls 9/6kg 2. Even Mins = Rest   Chipper 100 Double Unders 80 Russian Twists with Ball 9/6 60 Sit-ups 40 Push Ups 100 Double Unders 30 K2E 20 Wall Bridges 10 Pull Overs a Bar 100 Double Unders Cap 35 mins   Complete For Time: Pistol Squats 20-18-16-14-12-10-8-6-4-2 Reps Pull Ups 2-4-6-8-10-12-14-16-18-20 Reps   Benchmark Girl "Grace" For Time: 30 Clean & Jerks 60/40kg Compare to 24/7/17 11/10/16   25min Team AMRAP Working in teams of 3, one person is on the bike at all times. The remaining two athletes alternate movements. 30 Double Unders 7 Deadlifts 80/55kg 2 Rope Ascents Bike 20/15 Cals - tag in   Another Dirty 30 30 Wall Balls 9/6 30 Pull Ups 30 Box Jumps 24/20 30 T2B 30 OH Lunges 20/15 30 Russian Twist 20/15 30 OH Squats 20/15 30 Plate G2O 20/15 30 GHD Sit Ups 30 Burpees to a Plate 20/15   A) Snatches
Build to a heavy double 15mins B) 3 RFT 400m Run 10 Power Snatches 40/30kg 20 KBS 24/16kg EMOM x 30mins
1st min = Push Press 5 Reps 2nd min = Back Squats 10 Reps 3rd min = Sit Ups 15 Reps A) Power Cleans Build to a heavy 3 Rep Set T&G 15mins B) 10min AMRAP 10 Deadlifts 100/70kg 50 Double Unders   Benchmark Girl "Cindy"
20min AMRAP 5 Pull Ups 10 Push Ups 15 Squats Compare to 19.01.2017 09.06.2016 04.07.2015 Partner WOD 200m Run 50 G2O 40/30kg 400m Run 40 G2O 50/35kg 600m Run 30 G2O 60/40kg 800m Run 20 G2O 70/45kg 1000m Run 10 G2O 80/50kg * Both Complete the run together ** Cannot Start G2O until both have completed the run   EMOM x 30mins Min 1 = Rower Cals Min 2 = T2B Min 3 = Double Unders ME 30 sec in first round sets your numbers  A) Back Squats 15min Build to a heavy 3 Rep set B) 2 Rounds for time 50 OH Jumping Lunges 9/6kg 40 Push Ups 30 Wall Balls 9/6kg 20 Alternating Pistol Squats   |