WOD

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X3 PUSH PRESS (90%)

WOD:
ANNIE
50-40-30-20-10
DOUBLE UNDERS (3:1)
SITUPS

IF YOU HAVE A SUB 7 MIN. ANNIE,
ANCHOR YOUR FEET WITH DUMBBELLS
AND SEE IF YOU CAN GET IT TO SUB 6 MINS.
RX’D WILL STILL BE WITHOUT AN ABMAT

AFTERMATH:
400M RUN OR 500M ROW OR .5 MILE (800M) BIKE

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
3RM PULLUP
FOR THOSE USING BANDS TO FIND THEIR 3RM
FINISH WITH 3X3 SEGMENT PULLUP WITH NEGATIVE

WOD:
3 ROUNDS
60 MOUNTAIN CLIMBERS
21 DB POWER SNATCHES LEFT 55/35
21 DB POWER SNATCHES RIGHT 55/35
12 BENCH PRESS @ 55% OF 1RM
SHARE BENCH/RACK/BAR AS NEEDED

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO COMPLETE
3X4 RACKED LUNGE

2015 CROSSFIT GAMES OPEN WOD 15.5

27-21-15-9
CALORIE ROW
THRUSTER 95/65

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
3RM PRESS

WOD:
(15 MIN. TIME CAP)
10 ROUNDS
5 FRONT SQUATS 205/135 (MOD. 65-75% OF 1RM)
5 STRICT PULLUPS

AFTERMATH:
TABATA SITUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO FIND
3RM DEADLIFT

WOD:
MAX REPS IN 3 MINS.
3 POWER SNATCHES 115/75
6 RACKED LUNGES 115/75
9 PUSHUPS

REST 1 MIN. REPEAT FOR A TOTAL OF 5 CYCLES
RECORD REPS COMPLETED FOR EACH CYCLES

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
2RM BACK SQUAT

WOD:
(20 MIN. TIME CAP)
10 ROUNDS
10 CALORIE ROW
10 BURPEES
10 DOUBLE UNDERS (4:1)

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
3RM RING DIP

WOD:
2015 CROSSFIT GAMES OPEN WOD 15.4

AMRAP 8 MINS.
3 HANDSTAND PUSHUPS
3 CLEANS 185/125
6 HSPU
3 CLEANS
9 HSPU
3 CLEANS
12 HSPU
6 CLEANS
15 HSPU
6 CLEANS
18 HSPU
6 CLEANS
21 HSPU

ETC., CONTINUE FOLLOWING THE PATTERN

SCALED OPTION:
DB PUSH PRESSES 45/30 AND FOLLOW SAME PATTERN

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X6 RACKED LUNGE

WOD:
:45 SEC EACH STATION
5 ROUNDS
WALL CLIMB
ROPE CLIMB
SQUAT
REST

RECORD TOTAL WALL CLIMBS
RECORD TOTAL ROPE CLIMBS
RECORD TOTAL SQUATS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
5RM PULLUP
FOR THOSE USING BANDS TO FIND THEIR 5RM
FINISH WITH 3X5 JUMPING FOCUSED NEGATIVES

WOD:
1 ROUND EQUALS
6 STRICT KNEES TO ELBOWS
8 BURPEES
10 RUSSIAN KB SWINGS 70/53
FOR A MAX TIME OF 20 MINS.
START A ROUND EVERY 2 MINS.
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00, 16:00, 18:00)
YOU HAVE 2 MINS. TO COMPLETE THE ROUND
IF YOU COMPLETE THE ROUND BEFORE 2 MINS.
REST UNTIL THE START OF THE NEXT 2 MINS.
CONTINUE FOR AS LONG AS YOU CAN COMPLETE
THE ROUND WITHIN 2 MINS.

NOTE THE TIME WHEN YOU COMPLETED
YOUR LAST FULL ROUND

COOL DOWN:
INSTRUCTOR LED