WOD

4 Rounds…

2 minute running clock:

– 100m sprint

– 8 thrusters (95/65)

– AMRAP of T2B before time expires

rest 2 min

then…

L-sits accumulating 30 seconds w/ partner x3

 

Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Mod 1:

M 65, 115, 135

W 40, 65, 85

Mod 2:

M 55, 95, 115

W 35, 55, 75

W

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