WODS & NEWS

SKILL
EMOM x 15 MINUTES
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each
movement.

WORKOUT
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters

E2MOM x 24 MINUTES
MIN 1- 2: 15 Up-Downs then...Max Alt. DB Clean
(Athlete Choice, Heavy)
MIN 3- 4: 15 Box Jumps (24/20) then...Max Toes 2
Bar
MIN 5- 6: Heavy Hold...Mixing it Up!*
*Rounds 1,3: Max Distance KB Farmer Carry
(70/53)|(53/35)
Rounds 2,4: Max Distance KB Front Rack Carry
(70/53)|(53/35)

ON A 12:00 RUNNING CLOCK...
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM

-then-

FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap

20.2 WOD TBA!

PARTNER RECOVERY WORKOUT
IN TEAMS OF 2...
AMRAP x 15 MINUTES
P1 - Row for Cals
P2 - 5 DB Bent Over Rows + 10 Up-Downs + 15
Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES
P1 - Bike or Row for Cals
P2 - 5 Push-ups + 10 Step-Ups (24/20) + 15 Air
Squats

*In both AMRAPs, P2 is the pace-setter. P2
completes a full round of the work while P1 is on
the bike or rower. Once P2 finishes a full round,
athletes switch. Score is the total number of
calories.

3x5
Power Snatch*
*Today's goal is to hit 3 moderate sets of 5 at the
same weight across. No misses and perfect
mechanics. This is not 5RM.

-then-

"POWER + AMANDA"
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap

EMOM x 24 MINUTES
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or
the floor.

**Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold

Establish 10RM Push Press

-then-

EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20" or less)

OPTIONAL FINISHER
FOR TIME*
Hit a 4th Set of the Workout!

RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double
DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean +
5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow's Open
Workout. Pre-gameday, we want a good sweat, lots
of ROM, and walk away feeling great. During this
year's Open we will see a new format every week.

5x3
Power Clean*
*Today's goal is to hit 5 moderate-heavy triples at
the same weight across. No misses and perfect
mechanics. This is not 3RM.

then-

"ELIZA-PLUS"
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up