WOD

Strength/skill: snatch

3-position

Metcon: "Not That Old"

3 rounds of

50 KB swings (53/35#)

50 double-unders

50 sit-ups

Strength: back squat

3-3-3+ (Wendler wk 2)

Metcon: "Ponch and John"

(in teams of 2)

AMRAP in 5 min of

60 cal bike

AMRAP DB thrusters

---- 3 min rest ----

AMRAP in 6 min of

70 cal bike

AMRAP clean and jerks (115/85#)

---- 3 min rest ----

AMRAP in 7 min of

80 cal bike

AMRAP snatches (95/65#)

Strength: shoulder press

3-3-3+ (Wendler wk 2)

Strength 2: push press

8-rep max

Metcon: "Red Row-over"

Buy-in: 500m row

Then 10-9-8-7-6-5-4-3-2-1

Box jump-overs (24/20")

Wall balls (20/14#)

V-ups

Strength: deadlift

3-3-3+ (Wendler wk 2)

Metcon: "Die Another Day"

21-15-9

Ball slams (30/25#)

Hand release push-ups

Metcon: "Stir Crazy"

(in teams of 3)

3 rounds of

120 double-unders

60 back squats (115/85#)

60 front rack lunges (115/85#)

60 burpees over bar

CF Open 17.4

AMRAP in 13 min of

55 deadlifts (225/155#)

55 wall-ball shots (20/14# to 10/9’)

55-calorie row

55 handstand push-ups

Metcon: "So Brrr"

OTM for 16 min

Min 1: 8 KB swings + 8 goblet lunge

Min 2: 15/12 cal bike

Min 3: 8 ball slams and 8 pull-ups

Min 4: 15/12 cal row

Strength: front squat

5-5-5+ (Wendler wk 1)

Metcon: "Team Kelly on a Boat"

(in pairs)

5 rounds of

500m row (or run 200 leave together)

30 step down box jumps (24/20”)

30 wall balls (20/14#)

Strength: bench

5-5-5+ (Wendler wk 1)

Metcon: "The Laming Flips"

15-12-9

Thrusters (135/95#)

Tire flips

---- rest 2 min ----

Push-ups

Hang power snatches (75/55#)

Strength: clean

(wave format)

Metcon: "All Your 2000 Parts"

(with a 20-min cap)

20 clean and jerks (115/85#)

30 toes-to-bar

20 cal bike

30 knees-to-elbows

120 double-unders

with 3 burpees OTM