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Workout Of The Day

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WOD

6 RND Run Burp OHS (6 Rounds for reps)

6 Rounds

2 min Work, 1 min Rest

100m Run

7 Burpees

Max Overhead Squats

* Score is OHS only

RX- 95/65

RX+- Same

M1- 5 Burpees, Front Squats 65/45

M2- 4 Burpees, Front Squats, 45/35

-OR-

6 RND Row Burp OHS (6 Rounds for reps)

6 Rounds

2 min Work, 1 min Rest

125m Row

7 Burpees

Max Overhead Squats

* Score is OHS only

RX- 95/65

RX+- Same

M1- 5 Burpees, Front Squats 65/45

M2- 4 Burpees, Front Squats, 45/35

Rest 4 min

STRENGTH

Overhead Squat (8 min to est 1 RM)

OPTIONAL ENDURANCE

OE: OPTIONAL END 6 x400 (6 Rounds for time)

6×400 sprints

1 min rest b/t

Score is time for each 400m

OE: OPTIONAL END- Dball Jump Burpee (AMRAP – Reps)

10 mins

1 min work 1 min rest

Dball over the jumping wall then burpee over the wall. As many reps as possible in the minute

Rx 150/100 dball

Basics

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3 cycles 4 AMRAP KBS Gob SQ KB PP Rus Twist (3 Rounds for reps)

3 Cycles of:

4 AMRAP

1 Min Rest

10 Kettlebell Swing

10 Goblet Squats

10 1 Arm KB Push Press (5/5)

10 Russian Twists

*Score is each AMRAP for reps

Basics- Scale as needed

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18

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Partner WOD 4 RFT GS KBS SDLHP SU Run (Time)

4 Rounds

10 Goblet Squats

10 Kettlebell Swings

10 Sumo Deadlift High Pull w/KB

10 Sit Ups w/ KB

400m Run

Both Partners do the run together

Only 1 person works at a time

Round 1

P1- Gob Sq/SDLHP

P2-KBS/Sit Ups

Round 2

P2- Gob Sq/SDLHP

P1- KBS/Sit Ups

Round 3

P1- Gob Sq/SDLHP

P2-KBS/Sit Ups

Round 4

P2- Gob Sq/SDLHP

P1- KBS/Sit Ups

RX- 53/35

Scaled weight as needed

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3 RFT Burd Run, MBC OHL RC (Time)

3 Rounds

400m Burden Run w/ MB

20 Med Ball Cleans

20 Overhead Lunges w/MB

2 Rope Climbs

RX- 20/14#

RX+- Same

M1- 14/10# , FR WL, RC Prog

M2- 10/6#, no ball on lunge or run,

RC Prog

Basics

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15 AMRAP KBS BJ PIS (AMRAP – Rounds and Reps)

15 AMRAP

24 Kettlebell Swings

12 Box Jumps

12 Pistols

Basics- Air Squats

RX- 53/35, 24/20″

RX+ 70/53, 30/24″

M1- 35/26, 20/16″ Air Squats

M2- 26/14, Steup Ups, Air Squats

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RX

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

SCALED

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

MASTERS SCALED

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

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STRENGTH

11: Power Clean (11 reps @ 45%)

9: Power Clean (9 reps @ 55%)

7: Power Clean (7 reps @ 65%)

5: Power Clean (5 reps @ 75%)

3: Power Clean (3 reps @ 85%)

Rest 4 min

15 AMRAP KBS BJ PIS (AMRAP – Rounds and Reps)

15 AMRAP

24 Kettlebell Swings

12 Box Jumps

12 Pistols

Basics- Air Squats

RX- 53/35, 24/20″

RX+ 70/53, 30/24″

M1- 35/26, 20/16″ Air Squats

M2- 26/14, Steup Ups, Air Squats