The Open Test

Tuesday’s WOD

1. Skills

  • 10 x Hang Snatch Pull + OHS + Squat Snatch

This is supposed to be light. Work on your form.

2. Metcon

“The Open Test”

AMRAP 20 of:

  • 50 Wall Balls, 20/14
  • 50 Double unders
  • 40 Box Jumps, 24/20 – games standards
  • 40 TTB
  • 30 C2B Pull ups
  • 30 Burpees
  • 20 Cleans, 60/40
  • 20 Jerks, 60/40
  • 10 Snatches, 60/40
  • 10 Muscle ups

Max mobility

Saturday’s WOD

1. Metcon 

With a running clock

  • 3x max reps of KBS, 24/16 in 40 seconds, rest :20 between rounds.
  • 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
  • 3x max reps of Squats in 40 seconds, rest :20 between rounds.
  • 3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.

2. Mobility

The Triplet

Friday’s WOD

  1.  Skills

EMOM x 10

  • Odd: 2 Rope Climbs
  • Even:  2 1-arm DB OHS - complete 2 on the left arm, then 2 on the right, you choose the weight.
  1.  Metcon

“The Triplet”

3 RFT:

  • 15 C2B Pull ups
  • 12 Lateral Burpee Box Jump Overs, 20″
  • 9 Back Squats, 70/50 – From the ground.

Goat work

 

Thursday’s WOD

1. Goat Skils

  • Work on your weakness (es) for 15min

2. Metcon

  • 30 Cleans for time, 65/45 – power or squat allowed.
  • EMOM complete 20 Double unders

3. Midline

  • 4×10 GHD Bench Press

These are not for load. Use and empty bar.  Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders.  Slower is better.

Pause

Wednesday’s WOD

1. PULL

  • 12×1 3-Pos. Pausing Snatch Pull – climbing.

Pause for 2 seconds at each position, checking to ensure proper positioning.

Position 1: At Knees – looking for vertical shins and chest as high as possible.

Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.

Position 3: Pockets – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

2. METCON

For time:

  • 1K Row
  • 30 Deads, 70/50
  • 20 Front Squats, 70/50
  • 30 Deads, 70/50
  • 1K Row

FGB style

Tuesday’s WOD

1. Bench Press

  • 6×2 across
  • 3×20 Close Grip Unstable Bench

2.  Metcon

3 Rounds, Max reps of:

  • 1 min Box Jump Overs, 24/20
  • 1 min TTB
  • 1 min Deads, 100/70

1 min Rest

  3. Rowing

  • 5x300m, 1 min rest between sets.

Like Fran

Monday’s WOD

1. Snatch complex

  • 1 Snatch + 2 OH Squat

Start with the bar and increase the weight after every time you complete the complex. Score your max weight. 

2. Metcon

For time:

  • 21 Thrusters, 40/30
  • 9 MU
  • 15 Thrusters, 40/30
  • 7 MU
  • 9 Thrusters, 40/30
  • 5 MU

FGB

Saturday’s WOD

“Fight Gone Bad”

3 Rounds for max reps of:

  • 1 min Wall Balls
  • 1 min SDHP, 40/30
  • 1 min Box Jumps, 20″
  • 1 min Push Press, 40/30
  • 1 min Row for calories

1 min Rest

ABC

Friday’s WOD

1. PULL

A. Work up to a heavy double, not max

B. 7×3 Speed Deads across at 70% of “A”

C. 3 Giant Sets of:

  • 8 Stiff Leg Deads
  • 8 Bent Over Barbell Rows
  • 8 Weighted/Strict Chins (underhand)
  • 8 Good Mornings

You choose loads for each movement.  Rest 2 mins between rounds.

2. METCON

3 RFT:

  • 75 Double Unders
  • 50 Air Squats
  • 25 Cals on Rower