S.W.O.D

P.P. 5-5-5-3-3-3

F.O.D

For time:

100 body punches
100 face punches
30 D.B. O.H. Lunges (Each)
25 H.R.P.U
20 Renegade (Each)
15 Roll outs
10 Box Jumps (High)

S.W.O.D

P.P. 5-5-5-3-3-3

F.O.D

For time:

100 body punches
100 face punches
30 D.B. O.H. Lunges (Each)
25 H.R.P.U
20 Renegade (Each)
15 Roll outs
10 Box Jumps (High)

Mobility
Hips legs and shoulders

Strength
Work up to either a max weight of OHS x15 or do max reps at bodyweight
My 1 rep max back in November was 185. Tonight I did 175 x7! Stood up with my 8th rep but could not keep it locked out and had to bail! Still excited though!

WOD
3 rounds
350m row
20 wall ball
10 inverted ring rows

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

• 10 box jumps

• 5 power cleans

• modified box jumps to tuck jumps

Deadlift 1 RM

3 * max. Toisto

Ladder Drills for warm up

25lb Sand Bag run 200 meters x2 rounds

Box Jumps on 3 stacked 40lb plates to practice hip thrust 2 get 2 top & finally get it now. (60 reps)

Burpees 70 in total

Tire Flips (100lbs) 16 times. WICKED FUN
14kb kettlebell swings-40 Reps
120 Jumping Jacks

Warmup - 4min Row
3 Rounds of
6 Pushup
6 Squats
6 Step up - 20in box
6 Lunges

Skill
Ring work - Ring pushups/ring dips/ring rows 2 rounds 5-8 reps each.

WOD
20min AMRAP
10 Ring Rows
20 Ring Pushups
30 Box jumps 24in
40 Walking OH Lunges (40 total steps with 45# plate)
50 Calorie Row
40 Walking OH Lunges (40 total steps with 45# plate)
30 Box Jumps 24in
20 Ring Pushups
10 Ring Rows

1 Full round. reached OH Lunges but did not touch knee to ground on my rep so not counted. All ring rows, ring pushups and box jumps for round 2.

1:00 rest between each

31.06
34.57
34.54
36.12
36.36
37.50