OPEN WOD 25.1

AMRAP 15:00:

3 LATERAL BURPEE OVER DB

3 DB HANG CLEAN TO OVERHEAD 50/35

**10 LUNGES (5 LUNGES = 1 REP)

*AFTER COMPLETING EACH ROUND, ADD 3 REPS TO BURPEES AND CLEAN 2OH

**THOSE REGISTERED FOR THE OPEN – REPLACE 10 LUNGES IN PLACE W/ 30′ WALKING LUNGE (2X15′) 15′ = 1 REP

AFTERMATH

OPEN GYM

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 PALLOF PRESS L/R

10 BAND TWIST L/R

5 KB HIP OPENER L/R

5 JEFFERSON CURL

WOD

AMRAP 15:00:

*METERS

10 BP PRESS 35/25

10 BP STEPUP 20” (FRONT CARRY ONLY)

20 BP TWIST

–

*METER LIST

200/175 ROW-SKI

400/350 B.ERG

480/420 AB-ECHO(.48/.42K)

160 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 BENCH PRESS

10 GORILLA ROW

WOD

8 ROUNDS, 20:00 CAP:

24 DUBS / MOD: 36 SINGLES

*CALS

8 DB HANG POWER CLEAN 50s/35s (DON’T DROP ‘EM!)

–

*CAL LIST

12/10 ROW

10/8 AB-B.ERG-SKI

8/6 ECHO

10 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

5X2:30:

6 STRICT PULLUP (UNBROKEN *USE BANDS)

3 HANG POWER SNATCH (ACROSS)

SMALLEST UNBROKEN SET OF PULLUPS (BAND COLOR) ALONG WITH SNATCH WEIGHT (ACROSS) IS YOUR STRENGTH SCORE

WOD

AMRAP 12:00:

6 T2B

8 BURPEE

10 SQUAT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

20:00 CAP:

3 HSPU / MOD: HR PUSHUP

3 POWER CLEAN 135/95 (RX+ 185/125)

6 HSPU

3 POWER CLEAN

9 HSPU

3 POWER CLEAN

12 HSPU

6 POWER CLEAN

15 HSPU

6 POWER CLEAN

18 HSPU

6 POWER CLEAN

21 HSPU

COOL DOWN

STRENGTH / FOUNDATION

16X1:00:

1) 8-10 DB BRIDGE ALT. TOP DOWN FLOOR PRESS

2) 10 DB ALT. FRONT & LATERAL ARM RAISE

3) 8-10 DB INCLINE BENCH PRESS

4) REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

50-40-30-20-10, 20:00 CAP:

HANG POWER CLEAN 95/65

SITUP

CAL ROW

COOL DOWN

STRENGTH / FOUNDATION

5X2:00:

6 DB DEFICIT SPLIT SQUAT L/R

3 DEADLIFT OR SUMO

WOD

15:00 CAP:

21-15-9

BOX JUMP 24/20”

PULLUP

THEN, 21-15-9

DB SNATCH 55/40

SA OHL

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS

3 BENTOVER ROW

WOD

AMRAP 10:00:

5 PUSH PRESS 115/85 (RX+ 155/105)

10 SQUAT THRUST

15 PUSH PRESS WALL BALL 20/14, 10/9’

10 SQUAT THRUST

5 PUSH PRESS

AFTERMATH

TABATA X10

COOL DOWN