Gym WODs

For time:
Row 500/ 425m
21 Pistols, L-leg
21 Toes to Bar
21 Pistols, R-leg
Row 500/ 425m
15 Pistols, L-leg
15 Toes to Bar
15 Pistols, R-leg
Row 500/ 425m
9 Pistols, L-leg
9 Toes to Bar
9 Pistols, R-leg

Partition the Pistols & Toes to Bar any way.

Take 20 minutes:

Back Squat 10-8-6-4-2

For total load.

Warm up (~40 minutes)

Two rounds:
Row 1:00
10 KB Swings
10 Box Step Ups
10 Push Ups
100m OH KB Carry

Two rounds:
:45 Prayer stretch
:30/30 Pistol Hold
10/10 Scales
100m Racked Carry (2x KB)

Take 8 minutes:
Build to a moderate Clean & Jerk

Three rounds @ WOD pace:
Row 1:00
6 Box Jump, Step Down
6 Clean & Jerks
4 Pistols
3 Clean & Jerks
-Rest 2:00-

CrossFit 2020 OPEN WOD 20.5

For time:

30 box jumps
15 clean and jerks
30 box jumps
15 clean and jerks
30 box jumps
10 clean and jerks
30 single-leg squats
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks

Time cap: 20 minutes

For time:
Run 400m
15 DB Hang Clean + Split Jerk, L-arm
15 DB Hang Clean + Split Jerk, R-arm
Run 400m
12 DB Hang Clean + Split Jerk, L-arm
12 DB Hang Clean + Split Jerk, R-arm
Run 400m
9 DB Hang Clean + Split Jerk, L-arm
9 DB Hang Clean + Split Jerk, R-arm

Men: 45 LBS Dumbbell
Women: 25 LBS Dumbbell

Every :90 x5 rounds:
2 Hang Power Snatch + Overhead Squat
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Snatches
*stick a deep landing

AUX WOD:
(10 minutes/ 3 rounds)
5 Jefferson curls
5 skin the cats
5 box handstand push ups

15 minute AMRAP:

1-2-3-4... reps:
Thruster

10-20-30-40... reps:
Double Unders
Planks (seconds)

Thrusters @ 65-75% of strength weight.

For time:

20 GHD Sit Ups or 40 Sit Ups

Then,

40-30-20-10 reps of:
Wall Balls
Pull Ups / Push Ups*

*Partition the reps evenly between Pull Ups and Push Ups.

Starting every 10:00 x2 rounds:

Option A:
Row 500m
Run 400m
300 Single Unders
200m Farmers Carry

Option B:
Run 400m
Row 300m
200 Single Unders
100m Farmers Carry

Men: 28 KG Kettlebell
Women: 20 KG Kettlebell

Rest for the time remaining in 10:00.

Score is total time across both rounds.

13 minutes @ 50% Warm Up:
:90 Row
3/3 Turkish Get-Ups
10 Kettlebell Swing
:30 Prayer stretch

Then,

2 rounds:
1:00 Foam Roll Lats
10/10 Scales
100m OH KB Carry

Then,

Take 7 minutes:
Build to a challenging set of 3 on deadlift.

Lastly,

2 rounds (@ WOD pace):
:60 Row
3 Deadlifts @ WOD weight
3 Kipping Handstand Push Ups
3 Deadlifts
3 Kipping Handstand Push Ups
Rest 2:00 between rounds


POST WOD:
(15 minutes continual movement)
3:00 Air bike or walk around building
10 Down-dog to Up-dog
1:30 Childs pose

3:00 on, 1:30 off x4 rounds:

7 V-Ups
9 Box Jump Overs
11 Kettlebell Suitcase Deadlifts
150 Single Unders

Men: 24 KG, 24 inch box
Women: 16 KG, 16 inch box