A) EMOM (12 minutes) Split Jerk 3 x 3 @ 60% 3 x 2 @ 70% 3 x 1 @ 80% 3 x 1 @ 85%+ B) E4M x 3 20/16 Calories 5 Burpee Box Jumps (24/20”) 15/12 Calories 5 Burpee Box Jumps [vc_gallery...
A) “Christine” 3 rft: 500m Row 12 Deadlifts (@ bodyweight) 21 Box Jumps (20”) - 15 minute time cap B) E3M x 5 rounds 200m Carry (9/6kg) 15 - 25 Wall Balls (9/6kg) Medball carries are fun! [vc_gallery type="image_grid" images="28043" img_size="full" column_number="2" grayscale="no"...
A) Front Squat 3 RM B) Back Squat 3 RM C) For time: 200 Double Unders 16 Wall Walks 4 Minute Plank - partition as required - 12 minute time cap ...
A) Weightlifting or B) Partner or solo WOD For time: Buy in: 50 Pushups 50 Air Squats then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks Cash out: 100/80 Calories ...
A) Push Press 9-6-3-3-3-3-3-6-9 B) AMRAP in 10 mins: 5 Hang Power Cleans (45/30kg) (^62.5/45kg) 4 Burpees (6”) 3 Strict Pull-Ups The Open is done and dusted for another year. It never fails to bring an extra edge to the physical effort and mental application compared...
A) Bench Press 3 RM B) E2M x 4 rounds 8 Bench Presses @ 50%+ of 3RM 30 – 60 Double Unders C) E2M x 4 rounds 1 Minute for max calories (total) ...
A) Deadlift 9-6-3-3-3-3-3-6-9 B) For time: 400m Run 20 Dips 40 Situps 20 Dips 400m Run ...
"Open 22.3" For time: 21 Pull-Ups 42 Double Unders 21 Thrusters (weight 1) 18 Chest-to-Bar Pull-Ups 36 Double Unders 18 Thrusters (weight 2) 15 Bar Muscle-Ups 30 Double Unders 15 Thrusters (weight 3) - 12 minute time cap Rx'd weights: 1. (43/29kg) 2. (52/34kg) 3. (61/38kg) Action starts at 1.00:20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) For time: 6 x 5 Power Cleans (60/40kg) (^80/55kg) 10 Situps (^T2B) 200m Row - rest 1 minute between rounds B) Hang Power “Isabel” For time: 30 Hang Power Snatches - select a weight you can hold for sets of at least 5 reps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Weightlifting or B ) 1. 15 minutes to find max load for the "Bear Complex” - rest 5 minutes 2. @ 20:00 AMRAP in 15 minutes: 50/40 Calories 50 KB Drags (24/16kg) 50 Pistols 50 KB Swings (24/16kg) [vc_gallery type="image_grid" images="27979"...
