Friday Open Gym WOD - Andy

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Metcon:

"Andy"

With a 20lb weight vest:

25 Thrusters 115#

50 Box Jumps 24in.

75 Deadlifts 115#

1.5 Mile Run

75 Deadlifts 115#

50 Box Jumps 24in.

25 Thrusters 115#

 

Squat, Row, Jump

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

Metcon:

100 double unders 

 20 back squat 135/105

21 cal row

20 back squat 135/105

15 cal row

20 back squat 135/105

9 cal row

 100 double unders 

 

*every time you break rack the back squat 6 T2B

Wednesday Cardio EMOM

Metcon:

40 min EMOM

1st min: 100m Run

2nd min: 150m Ski

3rd min: 200m Row

4th min: 300m Bike

Hope You Like Pull Ups

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

Weightlifting:

8min EMOM

Power Snatch and 2 OHS ascending in weight

Metcon:

75 pull ups

every time you break 

10 Air Squats 

10 sit ups 

100yd run

CrossFit OPEN 19.1

Warm-up

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Metcon:

19.1

15 Min AMRAP

19 Wall Balls 20/14#

19 Cal. Bike

 

Adam Brown

Warm-up

Metcon (AdamBrown):

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Partner WOD

Warm-up:

10mins Dynamic Movement

Metcon:

Partner WOD:

300 double unders

3000m row

3 mile run

Cardio Wednesday

Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weight-lifting:

Front Squat 3x5 @75%

Metcon:

3 Rounds:

10 Row Calories

15 Wall Balls 20/14#

20 Slam Balls 20/14#

25 Weighted Sit-ups 20/14#

 

Snatches!

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Weightlifting:

10min EMOM-- 3 Squat Snatches Ascending in weight

Metcon (11.1):

10 Min AMRAP:

30 Double Unders

15 Power Snatches

Cool Down:

10k Bike 

 

Running from Kettle Bell Swings

Warm-up:

100m Run

20 Good mornings

20 Strict Press

1 min plank

1 min banded shoulder

1 min pigeon

 

Metcon:

100m run

10 kb swings 53/35

90m run

10 kb swings 

80m run

and so on to 10yds

 

Cool Down:

10min cool down row, bike or ski