Mobility Day / Pre 14.4 Announcement

3 Rounds - Not For Time:
- 20 Sec L Sit
- 20 Sec Hollow Rock
- 20 Sec Handstand Hold
- 10 Good Mornings
- 10 Banded Pull Apart
- 10 Reverse Hyper

Annie - For time:
50-40-30-20-10
- DUs
- Situps

Mobility day in preparation for tomorrows CF Open workout. 1st time completing Annie with DUs, so PR and RX for me. Big victory for small fish in the CF ocean.

• 18 Min E6MOM (ogni 6 min x 3 volte) of:
BB Thrusters (60/40Kg) 10 reps unbroken
Run 400 m sprint
BB Thrusters (60/40Kg) 10 reps unbroken

400mt run = 500mt row

3 x 5 leuanvetoa

Pre-WOD:
5X2 Bench Press (145#,165#,175#,185#,195#)

WOD - Coupler For Time:
- 500 Meter Row
- 30 Burpees
- Rest 2 Minutes
- 400 Meter Run
- 30 Wall Ball
- Rest 2 Minutes
- 100 II Unders (2:1 Singles)
- 30 KB Swings (70#/53#)

13:00 Open Gym

WOD :

EMOM 20

3x Power Clean
3x Front Squat
3x Jerk

RX: 60/45
SC1: 45/25
SC2: 30/15

STRENGTH:

Bench press

7x3 - find your 3 RM

14:00 TEAM WOD

IN TEAMS OF 2 :

10k row - after each 5 min 5x Squat Cleans

• Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks 1 rope climb 40 Arch Rocks 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb

Pre-WOD:
Find 3RM bench press with a pause between reps (185#)

WOD:
12min AMRAP
- 2 HSPU (w/parallette if possible)
- 4 deadlift (225/155#)
- 6 T2B

Post WOD:
- 5min plank

Completed 8 rounds + 2 HSPU + 4 DL + 2 T2B. Used 185# for DL. 3 rounds of HSPU with Abmat before resorting to negatives. Progress ... slow but steady.

WOD: Hero "Tommy Mac"

2RFT:
- 12 Burpees
- 12 Thruster (115/75#)
- 12 Burpees
- 12 Power Snatch
- 12 Burpees
- 12 Push Jerk
- 12 Burpees
- 12 Hang Squat Clean
- 12 Burpees
- 12 OHS

Rest 5 Minutes

"Annie" 50-40-30-20-10
- DUs
- Sit Ups

Partnered with Jeff for Tommy Mac.

WOD - For Time:
21-15-9
- Burpees
- Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
- Box Jump Over (24/20)
- 200m Run

Post WOD: Tabata Row

DB flyes 4x10 reps