3mins: Skipping

2mins: Paleo Chair hold

FGB: 45secs at each station, rest 45secs once completed 200m run
- 30" Box Jumps
- 200m run
- rest
- Ring Inverted Rows (feet on top of kerb, both hands on single ting)
- 200m run
- rest
- 16kg KB Swings
- 200m run
- rest
- Parallette Push Ups
- 200m run
- rest

2mins Stair Run Relay (teams of 4)
rest 2mins
1min max Air Squats
1min Max Push Ups

1min Max Pull Ups
rest 1min
40secs Max Pull Ups
rest 40secs
20secs Max Pull Ups

50m Lunge + 50m Run

1min Squat Hold (back against wall)
Rest 45secs
30secs Squat Hold
200m Run

-Buy In-
2 Power Snatches on the Minute for 10 Minutes
(95, 115x2, 135x2, 140, 145, 155x2, 165) Missed getting 165 within last minute. Got a late start putting weights on.

WOD
For Time:
21-15-9
Hand Release Pushups
Power Snatch (60% of 2 rep max from buy-in)

5:33 w/ 95#

-Cash Out-
Work on a weakness
-Did muscle up transition work with band (2x8)
-100 D/U's for time 2:04
-Max Unbroken D/U's: 25 legs feeling it, pretty shitty #

Warm up:
2 rounds
500m row
box jumps
T-Pushups
Broad Jumps

WOD:
10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10

Situps
KB Swings (55)
Skaters L-R = 1

Braved the snow storm condition. It was worth it!
I did 35# KB Swings

CrossFit Open Games WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees- Either set something at a height of 6in above your vertical reach, or stack plates to equal 6in in height and jump on after each burpee.

Rest 5 minutes, then,

7 min AMRAP

10 Toes 2 Bar

15 Overhead walking lunges 45# (L/R=2 reps)

Need to rename the open wod to Burpee Hell, ended up doing 81 burpees, which I was pretty happy with.

Then did 3+10 T2B for the second workout.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill

double unders
1 min double under
1 min rest
3 rounds
record reps.

WOD
3 OH Squats
12 Box Jumps
AFAP
rest 2 min

5 rounds record splits and weight.

TIME: 58, 44,43,35,40

MAD MOBI
Keg Stretch
calf stretch
Knee on the wall (couch)
Press ups

20 amrap
15 L-pullups
21 GHD hip extensions
50 ft handstand walk
got 4 rounds completed
had a spotter on the 1st 50 ft handstand walk to get the feel down.

S.W.O.D.

P.P. "or" Squat 5-5-5-3-3-3

"Leap This"

18min A.M.R.A.P

50m Broad Jump
10 Combo's
10 Med Ball Slams 20/12
10 Mountain Climbers (Each)
100 Single Jumps (Jump Rope) or 50 DUB's

*Coaching notes: Please keep count of your rounds for scoring.

3 RFT
100 Mountain Climbers
50 Double Unders
25 Med ball sit ups 10/20
25 Kb Swing 35/55
25 Med ball push up

3-5 min rest, and then:
Row 500m for time

The push ups were definitely the hardest part. Broke them up into sets of 5.
First set of mountain climbers unbroken. Second and third done in sets of 30-20-30-20.
KB swings unbroken first round, then second and third done in 15 and 10.
Double unders and sit ups all unbroken. Sit ups were super slow though.

Best 500m row I've had to date by 5 seconds. 1:53. Go figure.

10-9-8-7-6-5-4-3-2-1
Push Ups
Squox Jumps (Air squat down & jump to top of the box)

5-4-3-2-1
Strict Chinups (no kipping)
Hollow Rocks

Wendler Strength:

Bench: 3x230lbs, 3x245lbs, 3x260lbs
Strict Press: 3x150lbs, 3x160lbs, 3x170lbs

WOD: Metcon

2 Rounds for time: 50 DUs, 40 Push Press (75lbs), 30 K2E, 20 GH Ext, 100ft of Broad Jumps
Time: 17:48