WODs

21-15-9
Cals
Burpees to target
ABMAT Sit Ups

21.1 Crossfit Open
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
*mods will be offered

6 min AMRAP
7 Cals
7 Push Ups

1:30 Work
1:30 Rest
12/8 Cals
Wall Balls for remaining time

800 meter Bike/Row
100 High Hang Clean
100 Lateral Bar Hops
100 Thrusters
800 meter Bike/Row
*use light bar (15/35)

EMOM10
10 Burpee over Bar
Double Unders for remainder of minute (Calories if not able to do double unders)

Cleans practice
Hang/Power/Squat

3 min Max Cals
2 min REST
4 min AMRAP
8 Push Ups
4 Box Jumps
2 min REST
5 min AMRAP
10 DB Front Squats
15 Sit Ups
20 Double Unders

20 minute AMRAP
400 meter Row / .7 mile Bike
40 Double Unders
40 Box Step Ups

3 Rounds for Time
15 KB Snatch
15 Box Jumps

E3MOM
200 meter Row/.3 Bike
7 Push Press
x 10 Rounds

5 Rounds for Time
8 Push Ups
8 Sit Ups
30 Russian Twists w/ MB
Then
Core Finisher - 10 minutes

2 x 5 minute AMRAP
15 Burpee over Bar
15 BB Power Clean
Rest
15 Burpee over Bar
15 Push Press

BB - Strict Press
Work to a tough 7
Then
-20% for 2 x 7

21-15-9
SA KBS
Cals
KB Ground to OG (clean and press)

10 minutes AMRAP
EMOM
5 Burpees (start off with burpees)
DB Thrusters for the remainder of time
30/25

5 Rounds for time
9 Cals
9 DB Push Ups
18 Band Rows
30 Second Farmer Hold or SB

Max Active Hang
3 Rounds (challenge to match each round)
15 Burpees
15 DB Thrusters
Max Active Hang

AMRAP 22
22 Cals
22 V Snaps
22 Double Unders (penguin)
*Cals will become recovery

Test Day
Max Super Super Clean Push Ups
In one minute
*with mods if necessary