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WARMUP
WITH AN EMPTY BARBELL 2x 8 DEADLIFT 8 BO ROW 8 HANG CLEAN 8 PUSH PRESS 8 FRONT SQUAT 8 CURLS 8 TRI EXTENSION FITNESS 1)FLOOR PRESS 5X5 2)CLEAN 4X4 3A)5X20 LATERAL PLYO SKI HOPS 3B)5X3 SHIN HOP TO BROAD JUMP 3C)5X:45 KB GOBLET SQUAT HOLD (53/35) PERFORMANCE 1-8x100M MAX EFFORT ROW; REST :60 2A-3x10 UPRIGHT ROW @65/45 2B-3x10 STRICT PRESS @65/45 2C-3x10 SITUPS *there is no rest between a-b-c; rest :30 between repeating, reps and movements should be seamless from one to the next WOD "CHELSEA" EMOM 30 5 PULLUPS 10 PUSH-UPS 15 SQUATS
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WARMUP
CROSSOVER FITNESS 1)DEADLIFT 5RM 2)PUSH PRESS 5RM 3A)5X5 WALL WALKS 3B)5XMAX DIPS PERFORMANCE 1) BLOCK CLEAN - 2@50,2@60,2@70, 3X2@76 2) BLOCK CLEAN PULL - 3X3@85 3)3x:30/:30 AIR SQUAT/AIR SIT (hold in squat position, Hams cannot touch calves. 4)3x:30/:30 TTB/DEAD HANG WOD 5 ROUNDS 20 FRONT SQUAT @ 45 15 HR PUSH-UPS 10 OHS @ 45 WARMUP
1:00 JUMP ROPE 2x10 PLATE FRONT RAISE 2x10 PLATE LAT RAISE 2x10 PLATE PRESS 2x10 BENTOVER REVERSE FLY 2x10 PLATE UPRIGHT ROW FITNESS 1)SNATCH 5X3 2)SQUAT 3X5 3A)5X100' PLATE OH WALKING LUNGE (AHAP KEPT LOCKED OUT) 3B)5XMAX STRICT PULL UPS OR RING ROWS (GET 8 OR MORE) PERFORMANCE 1-BSQ: 10@60,8@70,6@80,4@85,2@90 2-4x1 3 POSITION SNATCH 3a-3x10 DB BOX JUMP @ 20" 3b-3x5 PISTOLS 3c-3x3 SEATED BOX JUMP WOD 10 AMRAP 10 HANG POWER CLEAN @95/65 10 SHOULDER TO OVERHEAD @95/65 *attempt to complete as follows Strict press; if no longer can strict press than push press, if no longer can push press than push jerk.....attempt same progression each round. Load is pretty light so majority should be strict presses WARMUP
1:00 JUMP ROPE 2x10 PLATE FRONT RAISE 2x10 PLATE LAT RAISE 2x10 PLATE PRESS 2x10 BENTOVER REVERSE FLY 2x10 PLATE UPRIGHT ROW FITNESS 1)PRESS 5RM 2)FRONT SQUAT 3X5 3A)5XMAX CHEST ELEVATED ON BAR PUSH UP (KNEE LEVEL) 3B)5X20 ONE ARM KB ROW (10L/10R) 3C)5X20 BARBELL CURL (45/30) PERFORMANCE 1-4x2 CLEAN @ 70 2-4x2 THRUSTER 3a-4x250M ROW 3b-4x5 MAX DISTANCE BROAD JUMP WOD 10 AMRAP 1 KB SNATCH AT 53/35 3 OHS 5 PUSH PRESS *Alternate arms each round. Count total rounds WARMUP
7 DECK OF CARDS FITNESS 1)DEADLIFT 5RM 2)POWER CLEAN 4X4 3A)5X5 MANUAL RESISTANCE HAMSTRING + DYNAMIC PUSHUP 3B)5X200' SPRINT, TOUCH AT EACH C.O.D. 3C)5X15 HOLLOW ROCKS PERFORMANCE 1-4x2 SNATCH @ 70 2-4x5 DEFICIT SNATCH DEADLIFT @ 95 3a-3x10 BO ROW @95-135/55-95 3b-3x10 SL RDL @95-135/55-95 WOD 5 ROUNDS 3 R. MUSCLE UPS 5 STRICT HAND STAND PUSH-UPS 7 ANKLES TO BAR *throughout the Open, each of these have been seen, scale accordingly. R. stands for ring IF TIME PERMITS 100 PLATE TRICEP EXTENSIONS @ 45/25 -60 SEC FLR EVERY BREAK WARMUP
3x5 JUNKYARD DOG WARMUP WOD 3 ROUNDS 3 MIN AMRAP 10 THRUSTER @ 95/65 20 DOUBLE UNDERS *rest 2:00 between rounds FITNESS 1)POWER SNATCH 4X4 2)SQUAT 3X5 (ADD 5LBS) 3A)5X3 NINJA ROLL UP TO VERTICAL JUMP FOR HEIGHT 3B)5X5 CONSECUTIVE BROAD JUMP 3C)5X16 GET UP SITUP (HEAVY, SLOW, CONTROLLED) PERFORMANCE 1-BACK SQUAT ; 10@60, 8@70, 6@80, 4@85, 2@90 2-4x1 JERK 3-4x3 JERK @ 60% OF ABOVE WARMUP
2x5 WALL SQUAT 2x10 JUMP SQUAT 2x5 GOB SQUAT @53/36 2x10 SINGLE LEG KB DEADLIFT (5/5)@53/35 THEN 30-20-10 STRICT BENT OVER ROW @ 95/65 PUSH PRESS @ 95/65 THEN 5 ROUNDS 5 HANG CLEAN @ 95/65 5 PRESS @ 95/65 :30 WALL SIT REST 1:00 5 ROUNDS 5 PROPER PUSH-UP 5 OVERHEAD TRI XTENSION @45/25 5 PLYO PUSH-UP REST 1:00 5 ROUNDS 5 KB SQUAT JUMP @ 53/36 5 KB SWING 100' SINGLE ARM OVERHEAD WALK (50R/50L) REST 1:00 5 ROUNDS 5 BURPEES 5 GOBLET SQUAT @ 53/35 10 JUMPING LUNGE WARMUP
CROSSOVER FITNESS 1)SQUAT 3X5 2)POWER CLEAN 5X3 3A)5X100' SLED PUSH (+135/90) 3B)5XMAX SUPERMAN HOLD 3B)5XMAX IRONMAN HOLD PERFORMANCE 1) BACK SQUAT: 1X8 @ 75, 1X5 @ 85, 1X3 @ 90, 1X3 @ 95, 1X3 @ 95 2) 4X3 PUSH PRESS 3) 5X3 PAUSE FRONT SQUAT WOD "CHIEF" 5 ROUNDS 3 MIN AMRAP OF 3 POWER CLEANS @ 135/95 6 PUSHUPS 9 SQUATS REST 1:00 WARMUP
3xJW THEN 500M ROW FITNESS 1)FLOOR PRESS 3X5 2)BENT OVER ROW 5X10 3A)5X1:00 MAX RING CIRCLES 3B)5X1:00 MAX OH SIT UPS (25/10) PERFORMANCE 1-5x1. SNATCH 2-5x1 CLEAN AND JERK 3A-3x10 SINGLE LEG RDL @ 60 OF CJ 3B-3x10 STIFF LEGGED DL @ 60 OF CJ WOD FOR TIME 21-15-9-15-21 SDHP @95/65 PUSH-UPS WARMUP
4x50' HIGH KNEE SKIP 3x10 JUNKYARD DOG FITNESS 1)FRONT SQUAT 4X4 2)POWER SNATCH 4X4 3A)3XMAX STRICT T2B OR HANGING LEG RAISE 3B)3XMAX SIDE PLANK (EACH SIDE) PERFORMANCE 1-BSQ; 8@65,8@70,6@80,6@85 2A-4x4 WEIGHTED PULL-UP 2B-4x5 FSQ @ 60-70-75-80 WOD -3 AMRAP OF HSPU OFF BOX -REST 2:00 -5 AMRAP 10 WB SITUPS @ 20/14 10 SHOULDER TOUCHES -REST 2:00 -3 AMRAP OF WB @ 20/14 |
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