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
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
