Workout Of the Day (WOD)

Monday

Back Squat
5x5 @72.5%

5 x 90s AMRAPS
(90s Rest between rounds)

10 Wall Balls
45 double unders
AMRAP Kettle bell Swings (32/24Kg)

Tuesday

Power Clean
Build to a Heavy Double
+
3 x 2 @ 90% of Double

3 Rounds For Time:
10 GTOH (60/40kg)
15 Burpees Over Bar
300m Run

Wednesday

12 Minute EMOM
1 - 5-15 Beat swings on Rings
2 - 6 Strict Ring Rows (22X2 tempo)
3 - 10-30s Ring Support Hold
4 - Rest

25 Minute AMRAP
30 Wall Balls
20 T2B
10 Deadlifts (80/55kg)
*Every 5:00 Run 400m

Thursday

16 Minute EMOM
1 - 8 ring dips
2 - 12 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest

In Pairs:
15 Minute AMRAP
(Swap every 90s)
1 - Max Cal Row (or bike)
2 - 1 Round of Cindy + Max DUs

Score is Cals + DUs - when logging score note which machine you used.

Friday

Hang Squat Snatch
6 x 3 @ 65-70% of 1RM Snatch

10 Minute AMRAP
21-15-9
Box Jump Overs (Comp Style)
Kettle bell Swings (32/24kg)

In Remaining time AMRAP HSPU (or STOH @ 60/40kg)

Saturday

In Teams of 3:
400m Burden Carry 1 KB + ball
12 Synchro Down Ups
12 Rope Climbs
12 Synchro Down Ups
400m Burden Carry 1 KB + 1 ball
9 Synchro Down Ups
9 Rope Climbs
9 Synchro Down Ups
400m Burden Carry 1 KB + 1 ball
6 Synchro Down Ups
6 Rope Climbs
6 Synchro Down Ups
400m Burden Carry 1 KB + 1 ball
3 Synchro Down Ups
3 Rope Climbs
3 Synchro Down Ups

*Burden Carry = KB 24/16kg + 1 ball 30kg

Sunday

Build to 7RM Push Press
+
3 x 7 @ 90% of 7RM
.
CrossFit Games Open 12.5 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
45/30kg