CrossFit Games Open WOD 11.5
Complete as many rounds and reps in 20 minutes of:

5 Power cleans 145/100

10 Toes to bar

15 Wall ball shots, 20 @10'/14 @ 9'

“Tabata Something Else”

Pullups
Pushups
AbMat
Squats

My hand was ripped from yesterday's WOD so pull-ups were terrible.

18
56
113
107

21-15-9 rep rounds of:
Deadlift @ 225# (i did 145#)
OH squat @ 135# (i did 95#)

90 min

1.Jacked gymnastics workout

Strict Push / Pull Threshold Test
A.5 Minute AMRAP of Strict Pull-ups (AMRAP - Reps) = 36 reps, singles
B.5 Minute AMRAP of Strict Ring Dips (AMRAP - Reps) = 28 reps, singles

C. Hollow rock 3 x 20 reps

2.Strength

A. Single arm DB press, seated, 10 reps/side
20 20 20 lbs

B1. Bicep curls, seated
8*20, 12*15, 10*15 lbs
B2. Side lateral raise, seated
12*2.5 2*15*2.5 kg
B3. Hammer grip bicep curls
3*8*15lbs

3.Aerobic work

Easy AB for 25 min
Avg. rpm 45, 151 cal
132/144

70 min

1.Conditioning
A. EMOM for 42 min, 7 rounds:
1) 6 HSPU kipping - fg
2) 10 cal AB
3) 6 C2B
4) 10 cal AB
5) 6 T2B
6) 10 cal AB

166/178

2.5 min easy AB + mob.

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

100 double-unders
15 ring push-ups
20 sit-ups

5 rounds

30 Muscle Ups

Scaled - 1 Muscle Up = 2 Muscle Up progressions (60 total MU Progressions)

"Open Flow" w/Julie

3 Rounds

10 Deadlifts(155#)
10 Hang Cleans
10 Push Press

This workout really humbled me, push press is where I need to make the most improvement. And it showed today

17:11