A)OLY
EVERY 90″ FOR 12 MIN
2 POWER SNATCH+2 OH SQUAT+2HANG SNATCH
1-2 50%
3 POSITION SNATCH
3-60% 4-65% 5-70%
SNATCH
6-3X75% 7-2X80% 8-2X85%
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
AMRAP 8:
5 CLEAN&JERK(70/45)
10 OTB BURPEES
15 TOES TO BAR
A)BALANCE
SLACKLINE
B)SWOD
BACK SQUAT [email protected]%
STRICT PRESS [email protected]%
C)CONDITIONING
“OPEN 18.5”
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups…..
*BARBELL WEIGHT (45/30)
A)GWOD
10′ TO PRACTICE GYMNASTICS
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
3 RFT
400 M RUN
30 WALLBALLS(9/7)
30 BOX JUMPS
A)OLY
EVERY 90″ FOR 12 MIN
3 POSITION SNATCH
1 65%
2 70%
3-4 75%
SNATCH
5-6 2X80%
7 85%
8 90%
B)GYMNASTIC CONDITIONING
ALT. EMOM 12
a)6-10 STRICT CHEST TO BAR
b)4-8 STRICT HSPU
c)30″ INVERTED HOLD
d)50 DOUBLE UNDERS
C)CONDITIONING
“NASTY GIRLS”
3 RFT:
50 AIRSQUAT
7 RING MUSCLE UP
10 HANG POWER CLEAN(60/40)
A)GWOD
10 MIN PRACTICE GYMNASTICS
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
“RAHOI”
AMRAP 12
12 BOX JUMPS
6 THRUSTERS(42,5/30)
6 BAR FACING BURPEES
A)SWOD
FRONT SQUAT [email protected]%
B)GYMNASTIC CONDITIONING
ALT EMOM 12
a)6-10 STRICT PULLUPS
b)40″ HOLLOW HOLD
c)40″ SUPERMAN
C)CONDITIONING
21-15-9
SQUAT CLEAN(62,5/42,5)
TOES TO BAR
A)OLY
EVERY 90″ FOR 2 MIN
POWER SNATCH+3 OVERHEAD SQUAT 1-2 50%
SNATCH BALANCE 3-4 3X50%
3 POSITION SNATCH 5-60% 6-65% 7-70%
SNATCH 8-3X75% 9-3X80% 10- 2X85%
B)CONDITIONING
“OPEN 17.1”
10 DB SNATCH
15 BURPEE BOX JUMP OVERS
20 DB SNATCH
15 BURPEE BOX JUMP OVERS
30 DB SNATCH
15 BURPEE BOX JUMP OVERS
40 DB SNATCH
15 BURPEE BOX JUMP OVERS
50 DB SNATCH
15 BURPEE BOX JUMP OVERS
*DB (22,5/15)
A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONING
“OPEN 18.3”
2 ROUNDS:(TIME CAP 14)
100 DOUBLE UNDERS
20 OVERHEAD SQUAT(52/36)
100 DOUBLE UNDERS
12 RING MUSCLE UP
100 DOUBLE UNDERS
20 DB SNATCHES(22,5/15)
100 DOUBLE UNDERS
12 BAR MUSCLE UP
