2011 Open WOD 1:
Reminder todays WOD is a 4pm
Workout
Partner WOD
15 MIN AMRAP
Partner A Completes 1 Round of:
12 Box Jumps
9 Push Press 50/35kg
6 Toes To Bar
Partner B Completes as many HR Burpees as poss
SWAP
Score total Rounds plus burpees
Workout
Gymnastics
Max Handstand hold x 3 attempts
Max Hanging L-Sit holds x 3 attempts
AMRAP 10min
Complete as many reps as possible in 7 minutes following the rep scheme below:
3,6,9,12,15,18, 21 If you complete 21, go on to 24, etc…
Thrusters 40/30kg
Chest to Bar Pull-ups
Score total reps
Workout
18min AMRAP
(Buy In: 800m)
3 Wall Climbs
6 Deadlifts 100/70kg
12 Pull Ups
18 Abmat Situps
Jordan hitting a 140kg PB on his C&J at the FSCF Oly Champs on Saturday.
Workout
5 rounds for time
6 Bar Burppees
12 Overhead Squats 60/40kg
18 Toes to Bar
Partner WOD
Buyin 100 Wall Balls (alternating reps of 10)
then 3 rounds each of
Partner A 400m Run
Partner B AMRAP of
10 Push ups,
10 Abmat Situps,
10 Box Jump Overs
then swap
Buyout of 50 Burpee Pull ups (alternating in reps of 5)
Score total AMRAP rounds completed
Workout
Chipper
20 Handstand Pushups
40 Pull ups
20 Jumping Jacks
40 Box Jumps
20 Toes to Bar
40 KB Swings 24/16
20 HR Burpees
Workout
AMRAP 15 Mins
3 Rounds of
-
3 Power Clean 35/50kg
-
3 Front Squats
-
3 Shoulder to Overhead
then
6 Burpees
9 Toes to Bar
repeat
