Strength WOD:

Overhead Squat
5-5-5-3-3-3

WOD:

Reebok CrossFit Games Open WOD #2

As many rounds as possible in 15 mins of:
9 Deadlifts 70 kg
12 Push-ups
15 24 in Box Jumps

Post total rounds.

Choose a “goat” and perform as many perfect unbroken reps, every minute on the minute for 15 min.  Do not exceed 30 sec of work in each set, so choose a movement that challenges you.

WOD:

5 Bear Complex (clean/ front squat/ press/ back squat/ press) M-115, W-75
10 Pull Ups
20 Air Squats
40 Double Unders

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Strength WOD:

Push Jerk
5-5-5-5-5

WOD:

“The Couplet”
3 rounds for time of:
30 Wall Balls 20 lbs (10.5 foot target)
30 Hang Squat Snatches 75 lbs (movement initiates with barbell below the knees)
Post total time.

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals.

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Overhead Squat
5-5-5-5-5

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WOD:

21-15-9
Deadlift (1.5xBW) and Box Jumps (24/20)

Volume Training:

Pick a goat and complete max reps of that exercise every minute on the minute for 15 minutes. Do not exceed 30 seconds of work, so pick an exercise that you’re weak in or something you can scale appropriately.

WOD:

As many rounds as possible in 20 minutes of:
5 Hang Power Cleans 95 lbs
10 Wall Balls 20 lbs
20 Double Unders

Mobility WOD

Squat Clean
5-5-5-5-5

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WOD:

For Time:
50 Double Unders
40 Kettlebell Swings 24/16 kg
30 Burpees
20 Push-ups
10 Ring Dips
20 Push-ups
30 Burpees
40 Kettlebell Swings 24/16 kg
50 Double Unders

Post total time.

Mobility WOD:

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Muscle Up Progressions

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WOD:

21-15-9 reps of:
Pull Ups
Burpees

Mobility WOD:

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