WOD

4 Minute AMRAP of:
7 Power Snatch (M=115/F=85)
4 Lateral Burpees over Bar

Hands release burpees, no hip requirement over the bar, but you must be parallell to the bar when you release your hands

Competitors:
5 ring handstand holds
10 bar OHS
50 Double unders

WOD

On the minute 10 ball slams (M=20/F=16#)
100M Sprint
Continue until you can no longer complete

Competitors:
3 rounds with pvc pipe:
5 jump shrugs
5 power cleans
5 front squats
5 push press
10 hollow rocks
L-sit (max time)

WOD

5-4-3-2-1
Squat Snatch (M=135/F= 95)
Elevated Handstand Push Up (M=2 45# platesF=1 45# plate)

Competitors:
3 rounds:
400 meter run
20 jumping jacks
10 pushups
10m Handstand walk

Daily WOD:
Complete as many rounds as possible in 12 minutes:
30 OH Walking Lunge (M=45/F=35# plate)
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

Competitors:
10 meter samson lunge
20 meter low lateral shuffle
10 windmill push

After much anticipation, the Games have arrived. The first workout of the Open will be:

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Enjoy…. Good luck to all!!

Daily WOD:
21-15-9
Row for Calories
Burpees

Competitors:
3 rounds:
1 rope climb
5 wall handstands
10 overhead squats (pvc)
200 meter run

WOD
“Josh”
For time:
21 Overhead squat (M=95/F=65)
42 Pull-ups
15 Overhead squat (M=95/F=65)
30 Pull-ups
9 Overhead squat
18 Pull-ups

Competitors:
3 rounds:
10 underhand partner medball toss
5 wall bridges
10 box jumps

WOD
Complete one 60 yard sprint every 30 seconds for 6 mins.
then…
For time:
100 Turkish get-ups (M=53/F-35)

Competitors:
500 meter row
3 rounds:
10 good mornings
10 air squats
10 jumping pullups

HERO WOD
“DT”
Five rounds for time of: 12 Deadlift
9 Hang PWR Clean
6 Push Jerk
* (M=155/F=105)

Competitors:
3 rounds
10 skin the cat
5 rope climb seated to standing
10 inch worm pushups
15 walking lunges

Daily WOD:
10 Rounds of:
3 Wall Climbs
30 Double Unders

Competitors:
3 rounds:
5 medball circles each direction
5 half moon ball slams
5 vertical medball toss

Then 400 meter run