WOD

Front Squat: 2-2-2-2-2-2-2

– rest 2 minutes between sets. start heavy and stay heavy

for time:

As many Double Unders as you can in 8 min.

then…

“Running Diane” for time:

– 21 Deadlifts (225/155)

– 200m run

– 15 Deadlifts

– 400m run

– 9 Deadlifts

– 800m run

*If the load is too heavy or exceeding 70% of your 1RM then use the following modifications:

MOD 1: (185,125)

MOD 2: (155, 105)

MOD 3 (135, 95)

Press 3-3-3-3

then…

“Nasty Girls”

3 rounds for time of:
– 50 Squats
– 7 Muscle-ups
– Hang power cleans, 10 reps (135/95)

*If you can’t do muscle-ups, perform 3 pull-ups and 3 ring dips per muscle-up.

For time:

– 800 m run

then 5 rounds of…

– 10 wallballs

– 20 abmat sit ups

– 30 double unders

Handstand work for 8 min

then…

CF Games Open WOD 12.1

– AMRAP in 7 min of burpees

then…

30 seconds of L-sits accumulated x3

“Prison Break”

As fast as possible:

– 15 thrusters (95/65)

– 200 m run

– 20 KB swings (heavy)

– 400 m run

– 20 KB swings

– 200 m run

– 15 thrusters

 

Hang Power Clean 2-2-2-2-2

then…

AMRAP in 12 min of:

– 9 box jumps (24/20)

– 6 power cleans (135/95)

– 3 bar facing burpees

Jerk: 3-3-3-3-3

then…

“Wallflower”

for time:

– 42 wallballs (20 @ 10’/15 @ 9′)

– 21 pull-ups

– 30 wallballs

– 15 pull-ups

– 18 wallballs

– 9 pull-ups