Pre WOD Follow each set of back squats with a maximum effort set of pushups Workout of the Day Tuesday10 minutes as many rounds as possible 10 DB snatch R arm (#50/#30) 5 weighted box step overs (same DB) 10 DB snatch L arm 5 weighted box step overs
Pre WOD Every minute on the minute for 10 minutes complete ME set of strict pullups Workout of the Day Monday7:00 as many rounds as possible 200 meter run 10 power cleans (#135/#85) 10 box jumps (24"/20") 2:00 rest 7:00 as many rounds as possible 200 meter run 10 push jerks (#115/#75) 10 toes to bar
Pre WOD Double tabata -front plank -superman Workout of the Day FridayCrossFit Games Open Workout 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters (#95/#65)
Pre WOD 5 rounds, not for time Workout of the Day Thursday4 rounds for time 20/15 calorie row 10 DB hang clean to overhead (#40/#25) 200 meter run 10 kettlebell swings (32kg/24kg)
Workout of the Day Wednesday6 rounds 1:00 amrap burpees 1:00 amrap DB weighted walking lunge steps (#30/#20, per hand) 1:00 amrap double unders 1:00 rest
Pre WOD 5 rounds, not for time Workout of the Day Tuesday11.2 15 minutes as many rounds as possible 9 deadlifts (#155/#85) 12 hand release pushups 15 box jumps (24"/20")
Workout of the Day Monday14 minutes as many rounds as possible 7 thrusters (#75/#55) 7 pullups 7 burpees
Workout of the Day SaturdayIn teams of 4, complete the following for max reps/cal of.. 4 rounds 6:00 Row Pullups Weighted box step overs (2X 20kg/12kg) Burpees Wall ball shots (#20/#14)(10'/9') Run (10 meters= 1 rep) 2:00 rest
Pre WOD 5 rounds, not for time 200 meter run 20 GHD situps Workout of the Day FridayCrossFit Games Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups3 cleans (#185/#125)6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and