Gym WODs

13 minutes for total Tonnage:
5 Squat Snatch
Run 400m

Tonnage = Reps x Weight

Scaled:
13 minute AMRAP:
5 Hang Power Snatch
7 Overhead Squats
Run 400m

PVC -> empty bar

Three rounds for time:
250 Single Unders
30 Kettlebell Push Press
4 Rope Climbs

Use one 24/ 16 KG Kettlebell.

Legless Rope Climbs

Scaled Workout of the Day
Three rounds for time:
150 Single Unders
20 Kettlebell Push Press
10 Rope Rows

Use 12/ 8 KG Kettlebell.

Warm up (40 minutes):

2 rounds:
1:00 Bike/ 200m Run
10 Box Step Ups
5 Burpees
10 Air Squats
5 Toes Thru Rings

Elevate body temperature and get blood flowing to muscles.

2 rounds:
:30 Squat Bounce
5/5 Active Pigeon + :10
:60 Prayer
5 Hang Power Clean + Front Squat (empty bar)

6 minutes:
Build to a moderate Hang Squat Clean x2
*Active pigeon between sets

Fight for good, upright posture

2-3 rounds @ WOD pace:
8 Calorie Row
1-2 Ring MU or 2 Pull Ups
5 Wall Balls
8 Calorie Row
1-2 Ring MU or 2 Pull Ups
5 Wall Balls

Rest 2:00

Don't crush yourself here. You should walk away from each set feeling strong and confident.

--

Open WOD 20.5

40 muscle-ups
80-cal. row
120 wall-ball shots

Time cap: 20 min.

Take 15:00 to complete 3 rounds of:
200m Farmers Carry
500m Run

Take 15:00 to complete
10-9-8-7-6-5-4-3-2-1 reps of:
Ring Row
Precision Box Jumps

Any time left over in the 15:00 rounds, spend in Pigeon Pose.

Every :90 x6 rounds:
2 Clean + Split Jerks

*Full reset between reps.

Every :90 x5 rounds:
1 Clean + Split Jerk

6 Rounds for time:
20 FT Walking Lunge
Turkish Get ups

However many steps it takes to lunge 20FT, perform Turkish Get Ups.

Lunges are unweighted.

For time:

20 GHD Sit Ups

Then,

10-8-6-4-2 reps of:
Push Press

20-40-60-80-100 reps of:
Double Unders

Push Press @ 70-75% of WOD Drills.

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