Workout of the Day

Skill

3 rounds
8 Bench Press
8 Bent Over Row

WOD

5 rounds
20 DB OH Lunges (22.5/15)
15 Burpee Over DB
10 Pull Ups

Skill

Rope Climbs

WOD

In Teams of Two

800m run (both)

12 Rope Climb
while other is in Planking

24 Bear Complex (50/35)
while other Hang From Pull Up Bar

36 Man Makers (22.5/15)
while other Fire Chair

48 Synchro Burpees

2k row

Skill

2 – 3 – 2 – 3
Turkish Get Ups

WOD

CrossFit Open 14.4
14min AMRAP
60 cal row
50 T2B
40 wall-ball shots
30 cleans 60/40
20 muscle-ups

Skill

Working on HSPU
Strict/kipp

WOD

Workout 19.5

33-27-21-15-9
Thrusters 43/29
Chest-to-bar pull-ups

Skill

Working on your Squat Snatch

Find a your heavy but nice Snatch for the day

WOD

3 rounds
15 Box Jumps
20L Shuttle Sprints
15 Power Snatch (30/20)

Skill

Working on Bar Muscle Ups

WOD

18min AMRAP
20 Dumbbell Snatches (22.5/15)
15/12 cal Bike
20 Single DB Box Step-Ups
9 Bar Muscle-ups

Skill

Working on Pistol Squats

3 rounds
14x Pistol Squats
15x Hollow Rocks

WOD

8min AMRAP
60 Double Unders
20 Wallball

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