Hang Power Clean

Hang Power Clean 5-5-3-3-3-1-1-1-1 reps


Heels Over Head

As many rounds as possible in 20 minutes of:
10 strict Knees-to-elbows
20 One Legged Squats, alternating legs
30 second Handstand Hold


Warm-up Gone Bad

Three rounds for reps of:
Air Squats, 1 minute
Sit-ups, 1 minute
Supermans, 1 minute
Push-ups, 1 minute
Pull-ups, 1 minute
Rest 1 minute


15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65 lb

Scaled:
Men 65 lbs, Women 45 lbs


Open Gym

  

Make up a missed WOD, work on technique or lift heavy. Suggested workout:

Seven rounds for reps of:
30/20 lb Ball Slam, 20 seconds work, 10 seconds rest
Push-ups, 20 seconds work, 10 seconds rest
20/14 lbs Wall Ball Shots, 20 seconds work, 10 seconds rest


Front Squat

Front Squat 1-1-1-1-1-1-1

Post: Three rounds for time of:
Run 200 meters (or 25 Double unders)
20 One arm Kettlebell Swings, 1.5/1 pood


Bench Run

  


Five rounds for time of:
Run 400 meters
135/95 pound Bench press, 15 reps.