"Diane" WOD 1

21-15-9

225 lb deadlifts
hspu

WOD 2: 20, 19, 18, 17, down to 1

Push ups
Sit ups

Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(20)
10-9-8-7-6-5-4-3-2-1
hang clean 95/65-ch-135/95
pull up-challenge-c2b or mu every other rd
wallball 16/12-challenge-20/14
cal row

Opt(12)
3x2 kb deadlift
3x2 bench
800m run

Finisher
50 rtw
1:00 hamstring stretch

Basic Endurance CrossFit 60 minutes

10 Ski/Row/Bike
8 C2B
8 Deadlift@60%
8 TTB
100m KB single arm farmers carry (change after 50m)

Easy back Squat 5x5 @60%

Kangaroo Flow video + cumulate 3min Active/Passive Hanging

For time

40-30-20-10-10-20-30-40

double Unders (single under x 2)

dball Squats (bear trap) 60/40

every Rnds
15M/10 W cal Bike

31 AMRAP of:

12 Burpees Box Jump

19 Toes to Bar

12 Burpees Box Jump

19 DB Hang Squat Clean 2x25/20

12 Burpees Box Jump

19 DB Push Press

12 Burpees Box Jump

19 M/12 W cal bike /row

Teams of 2

80 kb snatch 16 kg
While other in DL hold 80 kg
60 hang power clean
woi OH hold 40 kg
80 wall ball
woi front rack hold 40 kg
60 pull up
woi HS hold

timecap 12 min

AMRAP 11

4-6-8-12-14....
Squat Snatch 60kg
10-20-20-40-50...
Wallball Shots 9kg

Find Max OHS

3 Heavy attemps in 6 min.