WOD

WOD

Workout 19.5

33-27-21-15-9 reps for time of:
95/65-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

WOD

Workout 

PRE-OPEN WORKOUT 

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead 

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort 

Cool Down

8:00 of Yoga Flow

Suggested Flow:

1:00 Pigeon Ea/Side

1:00 Dragon Ea/Side

1:00 Cross Arm Saddle Ea/Arm

2:00 Rebound 

WOD

HELEN 

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups 

Core Finisher

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position 

WOD

Strength/Skill 

ON A 15:00 RUNNING CLOCK 

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch 

Workout 

EVERY 3:00 x 5 ROUNDS 

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch… 

WOD

Workout 

4 ROUNDS FOR MAX REPS… 

Min 1 – Row for Cals

Min 2 – HSPU

Min 3 – Box Jump (20″)

Min 4 – DB Hang Power Clean (50/35)|(35/20)

-Rest 1:00 b/t Rounds- 

Cool Down

8:00 of Foam Rolling

Suggested Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band