Skill: Tabata handstand hold Metcon: 10 Rounds for time: 25 Double Unders 15 Push-ups 10 DeadLifts (#60/40) Endurance: Strength : Back squat 3x8 Metcon : AMRAP 30 min : 5 pullups 10 push ups 15 air squat Competitors: A. Open workout 15.1 AMRAP 9 minutes: 15 Toes-to-Bar 10 Deadlifts (#52/35)
Strength: Power Clean (Heavy Single) Start with 40% of 1RM and add 5kg (total) every min until failure. Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 30 Walking Lunges with the KB 15 Toes-to-bar
Skill: Squat Clean Metcon: In Pairs for time: 100 Wall Balls(#10/6) 80 Toes-to-bars 60 Squat Cleans (#60/40) 40 S2OH (#60/40) 20 Muscle-ups
Strength: Floor Press 3-3-3-3-3 5 clapping pushups after each set. Go heavy! Metcon: 3 Rounds for time: Run 800m 50 Air-Squats 50 Situps
Skill: Death by Double Unders - start with 10 reps and add 10 reps every minute untill you fail to complete the required amount of double unders in a minute. (Singles x2) Metcon: Ogi's birthday wod 2 Rounds for time: 30 Hang Power Cleans (#50/35) 30 Burpees
Strength: 15min to find RM1 Thruster Metcon: AMRAP in 15min: 24 Double Unders 12 Thrusters (60% of RM1) 6 Burpee bar muscle-ups
Strength: Back Squat 5-5-5 Metcon: For time: 35 Sumo-Deadlift High-Pull (#40/30) 15 Box Jumps 15 Ring Dips 25 Sumo-Deadlift High-Pull (#50/35) 15 Box Jumps 15 Ring Dips 15 Sumo-Deadlift High-Pull (#60/40) 15 Box Jumps 15 Ring Dips
Skill: Hollow body 'bring sally up' Metcon: 8 min Amrap 2-4-6-8-10-12 . . . . Push Press (#60/40) Front Rack Lunges (#60/40) * Everytime the bar is dropped perform 6 Burpees. Cash-out: 5x10 GHD Back ext' Endurance: Strength: Weighted Pullups 5-5-5-5-5 Metcon: 50-40-30-20-10 Double Unders KB Swings (#24/16) Walking
Strength: E2MOM for 14min: Cluster + Front Squat + Jerk (1+2+2) Metcon: 4 Rounds for time: 25 Push-ups 25 Toes-to-bar
Speed: Go into each part as a sprint! Rest as needed between. -Row 500m -Run 400m -Jump 300 Single Unders Metcon: For time: 50-30-10 Sit-ups 30-20-10 Hang DB Cleans (#20/15) 10-10-10 Deficit HSPU (#20/10kg plates for hands)
Skill: Ring Muscle-up Metcon: Open workout 11.4 Complete as many rounds and reps as possible in 10min of: 60 Bar-facing Burpees 30 Overhead Squats (#55/40) 10 Muscle-ups Endurance: In teams of 2: Run 800 50 pullups Run 800 50 ring dips Run 800 50 box jumps Run 800
Strength: Deadlift 3-3-3-3-3 After each set do 1 legless rope climb Metcon: 4 Rounds for time: 400m Run with Medball (#10/6) 50 Wallball Shots (vertical throws, no squat)
Skill: Tabata L-Sit Metcon: EMOM for 24min: 1st min - 15 KB Swings (#24/16) 2nd min - 5 Clean and Jerks (#60/40) 3rd min - 15 Knees-to-elbows
Strength: 15 min to build a heavy 2-rep Overhead Squat Metcon: For time: 100 Double Unders 3 Rounds of cindy 50 Plate G2OH (#20/15) 2 Rounds of cindy 25/25 DB Snatches (#25/15) 1 Round of cindy
Strength: Back Squat 5-5-5 Metcon: In Pairs , 5 Rounds for time: 20 Power Cleans (#60/40) 20 HSPU Run 400m together Endurance: Strength: Weighted step ups on a box 4x16 reps ( 8 each leg ) Metcon: 800m run 40 push ups 40 air squat 40 ring rows 40 sit-ups 40 burpees
Skill: Kipping Pullups Metcon: 3 Rounds, each for time, score is the round with the slowest time: Run 400m 15 Toes-to-bar 30 Air Squats 15 Pullups Rest 3min *Go as fast as possible in each round!
