A1: Push Press :6×3

WOD: 2x 6 min AMRAP

10x Shoulder to overhead (45/30)

3x muscle ups

3 min rest

10x hang power clean (45/30)

8x toes to bar

A1: Deadlifts: Intermediate: 3×5, Beginners: 5×3

WOD: 4x rounds (3mins on/1 min rest)

30/22 cal row or 400m run

Max burpee box jumps (60/50)

Skill: Rope climb technique

WOD: 4x rounds for time

30x wall balls

4x rope climbs

A1: Back Squats: 6×5

WOD: 8min AMRAP

10xPower Snatch (35/25)

150m Sprint

Rest 2 mins

30x pull-ups for time

Rowing technique

“Rowling” 3 rounds

WOD: 30min EMOM

1: Row 15/12 cals

2: 150m run

3: 10x burpee box jumps (24/20)

A1: Strict press: intermediate 5×3, beginners 5×5

A2: Weighted glute hip bridges: 5×12 (20/10)

Core: 6min EMOM

1: 30 sec hollow hold

2: 30 sec max strict toes to bar

B. 5km run with med ball for Time (yeah right…)

Mobility:

3min Pegion pose each side

3min Floor Hamstring Banded Stretch each side

3min Dragon pose each side (Watch from 00:30)

A1: Back Squat: 3×8

A2: 8x double bent over rows

WOD: 9 min AMRAP

6x Power cleans (60/40)

8x Front Squats (60/40)

30x double unders

Skill Session:HSPU

EMOM 10 min

1: 1-5 muscle ups

2: 10x handstand push-ups

WOD: for time

400m run

30x Handstand push ups

400m run

20x Handstand push ups

400m run

10x Handstand push ups

A1: Front rack walking lunge, 4×12 (70/50)

A2: Max effort strict pull-ups

WOD: 6 rounds of rowing interval

25/20 cal row

Open wod 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

2016 Open Standards