Gym WODs

-5:00 to build-

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
10 Scorpion Kicks
5-8 Push Ups
10 Mountain Climbers
30/30 SL Hops
3 rounds for time:

15 Squat Jumps
20 Push Ups
30 Mountain Climbers
200m Run

Buy-out: 50 Sit Ups

(12 min. cap)
(8-10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
5 DB Power Cleans
3 IVT’s
8 Deadbugs
100m Run

20 min. EMOM:

8 DB Power Cleans (2 DB’s)
6 IVT’s
12 Deadbugs
50m Run, 50m Walk Back
25 min. AMRAP:

Ash Ellis Loop
500m Row, shared
40 Wall Balls
30 Ring Rows
20 HSPU
10 Box Jumps, each
CrossFit Games Open workout 24.3:

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)
50:00

Foundation Training Video
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Down to Updog Transitions
10 Back Extensions
(18 minutes)

1:30 Wall Stretch, each leg
10 Scorpion Kicks + :30 Hold

Then, cycle:
15 Band Pull Aparts
5-8 DB Bench Press
5-8 DB Bent Over Rows
8 V-Ups
15 Double Unders to 15 Single Unders
20 min. EMOM:

A: 8-10 DB Bench Press
B: 8/8 Bent Over Rows
C: 15 V-Ups
D: 30-50 Double Unders
(8-10 minutes)

10 Wall Slides + Rotations
:30/:30 Post Bicep Stretch

Then,
5 DB Curls + 5 Rows
3 IVT’s
8 Deadbugs
8 Skater Jumps

20 min. EMOM:

8 DB Curls + 8 DB Bent Over Rows (2 DB’s)
6 IVT’s
20 Skater Jumps
12 Deadbugs
25 min. AMRAP:

Ash Ellis Loop
50 Push Ups
40 Mountain Climbers
30 DB Push Press (2 DB’s)
20 Pull Ups
10 Wall Walks
Everyone x 6 minutes:
10 Strong Pulls on Rower
8/8 SL DL into 8 DL
50 SIngle Unders

1st partner, cycle 6 minutes:
100m Row
5 DL
15 Double Unders
CrossFit Games Open workout 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

RX:
♀ 125 lb
♂ 185 lb

Scaled:
♀ 95 lb, single-unders
♂ 135 lb, single-unders