WOD

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

Pick a previously done WOD from your journal and set a PR.

“Eight Days A Week”

Eight rounds for time of:
– 10 Burpees
– 15 Jumping alternating lunges
– 20 Double-unders
– 100m SPRINT
* Rest 90 seconds

Technique: squat snatch

then…

In 10 minutes work up to a heavy squat snatch

then…

For time:

– 30 Power Snatches (95/65 advanced, 75/50 intermediate)

– 20 Burpee V-ups

– 10 Toes to Bar (Knees to Elbows for intermediate)

Rest 2 minutes

– 10 Toes to Bar

– 20 Burpee V-ups

– 30 Power Snatches

 

15 minutes of goal/skill work

OR

Press 5×5

then…

“The Heartbreaker”

3 rounds for time of:

– 30 abmat situps

– 20 kettlebell swings (53/35lbs)

– 10 box jumps (30/24″)

– 400m run