Sunday Run Day

750 m run
150 sit-ups
150 back extensions (Supermans)
750 m run

You must perform all sit-ups before moving on to back extensions
Sit-ups are crossfit style: full-range of motion, feet may be anchored, do not have to perform military style.

Crossfit OPEN Sectionals Wod #2

Mobility: Standard + hamstring stretch
Dynamics (1 round with Bear crawls/cat scratchers)
WOD:
15 min AMRAP
9 deadlifts (155/100#)
12 Strict Push-ups (hands off floor)
15 box jumps (24/20"--full open hip)

Squat/Climb

MOWD:
Shoulder Reset
OH stretch
External rotation stretch
Tricep stretch (band or wall)
Couch Stretch
Bulgarian Squat

Dynamics: x2
Standard (NO PULL-UPS)
Sub in - Handstand holds (20 seconds)


95/65# Front Squat -10
3 strict pullups
95/65# Front Squat - 9
3 strict pullups
95/65# Front Squat - 8
3 strict pullups
95/65# Front Squat - 7
3 strict pullups
95/65# Front Squat - 6
3 strict pullups
95/65# Front Squat - 5
3 strict pullups
95/65# Front Squat - 4
3 strict pullups
95/65# Front Squat - 3
3 strict pullups
95/65# Front Squat - 2
3 strict pullups
95/65# Front Squat - 1
3 strict pullups

Tabata Something Else

Only keep your lowest Rep count out of the 8 sets for each movement"
Push-ups
Pull-ups
Sit-ups
Squats

tabata: 20 seconds on/10 seconds off for 8 rounds (4minutes) Only rest between rounds is the 10 seconds off (Except when moving to the Pull up bars...30 seconds on this move to get hooked into the bands.

Enjoying the great outdoors

MWOD: Standard
Dynamics: 1 round standard (15 of each movement)
WOD: For Time
1 gasser
25 DB Deadlifts
1 gasser
25 DB Hang Power Cleans
1 gasser
25 DB Squats
1 gasser
25 Push Press

'Fran'

MWOD: with added hip reset...
Warmup: To be described
SWOD: Max handstand hold for time
WOD:
For time: 'FRAN'
21-15-9
thrusters (95/65#)
pullups

will scale as needed

Sprint, Sit, Sumo

MWOD: Standard
Dynamics: 1 round

For Time:
400 m sprint (2 times around all courts)
40 sit ups (No anchor...no military style)
20 SDHP (65/45#)
30 Sit-ups
15 SDHP
20 sit-ups
10 SDHP
10 Sit-ups
5 SDHP
400 m sprint

Clean, Press, Lunge

MWOD: Standard
Dynamics: Standard (w/ KB swings and box jumps)
WOD:
AMRAP 10 minutes
3 Hang Cleans
3 Push Press
6 Overhead Lunges (stepping backwards)

Cool down:
Perfect Stretch x 3/leg
Calf Stretch
Cat Scratchers
Band stretch any tightness in shoulders and back