Skill

Pushing/Rowing Conditioning

5 Rounds:

Minute 1 - 30/20 Wall Balls (20/15)
Minute 2 - Max Calorie Row
Minute 3 - Rest

WOD

"Helen"

Active Recovery WOD

* At a low intensity *

15 - 12 - 9

Calorie Row
Calorie Bike

Into...

3 Rounds of:

8 Wall Squats
10 Spiderman + Reach

Strength

Deadlift

10 @ 55%
8 @ 59%
6 @ 63%
4 @ 70%
2 @ 80%

10 Double Unders (or attempts, NO SINGLES) between each set

WOD

Strength

Back Squat

4 Sets of 10 Unbroken Reps @ 50% of 1 RM

Super Set with Max Hold of Supinated Ring Row w/feet on box

WOD

AMRAP 20

WOD

"21 Guns" AMRAP 21

400m Run
21 Push Ups
21 Box Jumps (24/20)
15 Burpees
9 Pull Ups

WOD

Teams of 2 - 30min Time Cap

800m Team Relay Run w/Plate (25/15)
80 Air Squats - split
60 DB Hang Power Clean - split
60 DB Shoulder to Overhead - split

CrossFit Open 20.5

For time, partitioned any way - 20min time cap

40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)

Active Recovery WOD

Active Recovery WOD

3 Giant Sets

2min Row
30 Abmat Sit Ups
20 Supinated Barbell Rows (lite)
20 Ring Push Ups or Deficit Push Ups
15 GHD Back Extension or Supermans

Strength

Bench Press

20mins to find a 1 Rep Max

WOD

AMRAP 4 x 4 Rounds - 1min rest between

20 x 10m Shuttle Run
16 Alternating Dumbbell Snatch (50/35)