2 peat (Time-Rx2)
Start up
3rds
5 push ups
10 inchworms
20 PVC push press
Strength
Push press
3×1 On the 2 min
W.O.D
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55 Rest
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55
Average both times for total score
2 min chest opener stretch
Finisher
Torture tabata
20 sec V up
10 sec V sit
20 sec V up
10 sec V sit …..rpt for 8 rds
2 min hip opener per side
Fight Gone Bad (Reps-Rx2)
Strength
3×1 Snatch
3×1 Back squat
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20′ box (Reps) Games standard/RX2 step ups
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Finisher
50 abs of choice
Stretch
33114 (Time)
W.O.D
14.5 for those that want or need to do it
For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders
For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!
Modified see coach
Skill complex Light weight
3rds
High hang snatch
Hang snatch
During this skill complex focus on not bending the elbows early(early pull fault).
Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat
3-12-14(Check In)
Strength
Strict pull up test (Max reps unbroken)
W.O.D
5rds
3 strict press/push press/push jerk complex choose weight
6 knee to elbow
9 walkouts
Finisher
Tabata v ups
Roll, stretch, Smash soreness
13.2 review(Reps)
Warmup
30 jax
30 snatch(PVC) 15 power 15 squat
30 jing jangs
30 sec butterfly stretch
WOD
CrossFit Open 13.2 (10min cap)
MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps or step ups 24′ box
WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps or step ups 20′ box
Strength
Power snatch
2×3
Squat snatch
2×3
Climb on second set if it feels good
Finisher
3×10 Side plank punch through per side
Evil laugh(Time)
Start up
3 rds
200m run
5 burpees
10 squats
20 ballistics
Gymnastics 7mins
Muscle up transitions If you can not get a MU-Ring row to dip transition/jumping muscle up
If you can do a ring MU-transition efficiency/cycling multiples
If you are close to getting a muscle up- today may be your lucky day
W.O.D
Bar taken from the floor
30 shoulder to overhead 115/75 20 back squat 115/75
10 burpee over bar
400m run
10 burpee over bar
20 back squat 115/75
30 shoulder to overhead 115/75
Strength
3×2 front squat/push press Climb
Finisher
Tabata plank
MARY(Rounds)
Start up
5 rds Sam
5 pass through
10 halo
5 PVC overhead squat
AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats – Same standards as a regular air squat -crease of your thigh and hip must go below your knee to be RX.
Please post # of rounds completed. Post any additional reps or modifications under ”Why not Rx” section.
Complex
Back squat then behind the neck push press/jerk 5×1
Finisher
3rds
30 sec per side Samson stretch
Down and dirty(Time)
Start up
2rds
10 cuff iso
20 sec banded overhead distraction
50 jax
10 fwd/back pdl
W.O.D
‘Dirty’
3 rds
15 push press 95/65
15 pull ups
15 sit ups
Strength
Power Clean
3×1 heavy-if you feeling it PR! Squat Clean
3×1 heavy-if you feeling it PR!
Finisher
3 rds
30 sec per Hip distraction with band
Lacrosse hip smash
12-4-13(Time)
Start up
30s Sprinters stretch L/R
10 hip rotation per side
10 swing kicks per side
10 plyo
W.O.D
40 Turkish get up 30/20
800m run
Skill
Dip drive
Strength
Push press
3-3-3-3-3 Climb
Finisher
10 band pull a parts
10 arm circles forward and back 10 cuff iso per side
Max capacity(Time)
Start up
3 min Agility circuit
W.O.D
OTM
16 Even 10 push press 95/65
Odd 100m sprint
Immediately following
Amrap 8
She-devil
2 hspu
4 burpees
6 air squats
Immediately following
Strength
Back squat 10 mins to work up to 5rm
Finisher
800m run
Stretch
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