MONDAY

Power Snatches

1x5

Alternating On the Minute x 12 Minutes

  • 10 Power Snatch (75# | 55#)
  • 10 Knees to Elbow

2 Rounds MAX EFFORT:
60's Max Double Unders Reps
60's Max Row For Meters (switch)

TUESDAY

Morrison
50-40-30-20-10

  • Wall Ball Shots (20/14)
  • Box Jumps (24/20)
  • Russian Kettlebell Swings (1.5p | 1p)

WEDNESDAY

2 Push Press + 2 Push Jerk
2+2 - 2+2 - 2+2 - 2+2

TEAM WOD
Resistance Sprint
5-4-3-2-1 Strict Deficit HSPU

THURSDAY

Skill: Butterfly Pull Ups

Level 2 Tester
10min "Cindy"

AMRAP in 10 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

FRIDAY

Front Squats
4x3

For Time

  • 100 Double Unders
  • 50 Ball Slams
  • 100 Double Unders

SATURDAY

6 Rounds
3 Minute AMRAP:

  • 3 Power Cleans (155/105),
  • 6 Kettlebell Swings,
  • 9 V Ups

1 minute rest between rounds

SUNDAY

Dips
4x3

Pistols
4x3

Open Workout 12.1

AMRAP 7 mins
Burpees

Open 12.1 Results

Male 1st: 161 reps
Male 1000th: 124 reps
Female 1st: 143 reps
Female 1000th: 110 reps