OPEN 14.1

The Open is here!
Athlete Briefing
10 Min
WU
AC 10 min
Open WOD 14.1
AMRAP 10 min
30 DU
15 Power Snatches 75/55

Christine

WU
2x10 CFWU
Strength
5x5 PP @70
WOD
"Christine"
3 Rounds AQAP
Row 500m
12 DL Body Weight
21 Box Jumps 24/20
PWOD
Stretch

2 30

WU
10 min AC
Strength
2x10
BS Heavy
WORD
"2, 30"
3 Rounds AQAP
2 Rope climbs
30 Sec Handstand Hold
30 KBS 1.5/1
PWOD
MOBILIZE!

Every 90

WU
AC 10 min
WOD
12 min
Every 90 Same bar
2 Squat Clean
2 Push Press
2 DL
PWOD
Stretch

Weighted?

WU
2x10 CFWU
Strength
5x5 DL @ 70%
WOD
"Weighted"
3 rounds AQAP
All movements are length of gym with 15/10 plate. When you reach the box you must run around the box 5 times clockwise and 5 times counter clockwise. When you get to the wall ball do 10 Wallballs.
Start with 10 Wallballs
Sit to Stand Burpee Broad Jump
Overhead Walking Lunges
Crab Walk
Inch worm
PWOD
Stretch

KBPP

WU
AC 10 min
Strength
15 min to find
3 rep max BS
WOD
"KBPP"
AMRAP 20 min
20 KBS 1.5/1
10 KB PP Right arm
10 KB PP Left arm
10 Burpees
KB PP Must be completed before going to the opposite arm.
PWOD
Tabata
Air Squats

DOH!

WU
2x10 CFWU
Strength
3x3 Russian DL
3x3 DL
WOD
DOH!
Row 500m
50 DU
10, 8, 6, 4, 2
Squat Clean @135
Abmat Situps
Then
Row 500m
50 DU
PWOD
STRETCH!

Burpee Heaven

WU
Across Gym and back
Forward roll
Backward roll
Cartwheel
Shrimp
Crab
Length of Gym
Inchworm
Bear Crawl
Strength
EMOM 10 Min First 5 min
3 squat cleans
Last 5 min
Power Clean and Jerk
WOD
"Burpee Heaven"
AQAP
25 Burpees
20 Wallballs
5 Slamballs
15 Wallballs
10 Slamballs
25 Burpees
10 Wallballs
15 Slamballs
5 Wallballs
20 Slamballs
25 Burpees

Everest

WU
AC 10 min
Strength/skill
Work on MU progression 10 min
EMOM 10
4 Klokov presses EMOM
WOD
"Everest"
5 rounds AQAP
3 Rope climbs 15'
15BJ 24/20
15 T2B RINGS or bar
PWOD
8x 1 min
Sprint length of gym and back
Rest remainder of min

Three Double Sumos

WU
2x10 CFWU
Strength
5x5 High Hang Power Snatch to OHS @ 70%
WOD
"Three Double Sumos"
3 rounds AQAP
50 SDHP 45/33
50 DU
PWOD
Stretch

1 2 3

WU
25 each
Arm Circles F,B, B,S
Leg Circles/Swings F,B, Side to Side
Wall squats
Wall squats with bar 45/33
Good mornings 45/33
15 Jump Around
Strength
Complex
Power Clean, Front Squat, Push Press, Split Jerk
Work up to heavy triple
WOD
AMRAP 1, 2, 3
1 Minute
Max Burpees
Rest 1 min
2 Min
Max Double Unders
Rest 2 Min
3 Min
3 Power Cleans 135/95
6 Pushups
9 Air Squats

Rowball

WU
2x10 CFWU
Strength/Skill
Work on Muscle Ups 10 Min
WOD
"Rowball"
21, 15, 9
Row x 100
Wallballs 20/14
PWOD
Stretch

Wallballs?

WU
Handstand holds 10 min
Free standing or against wall
Strength
6 BS every 2 min for 16 min
155/105
Wallballs?
AMRAP 7 min
5 Incline Wallball Push up
10 Abmat Situps
10 DL 155/105
PWOD
Tabata
Rotating Plank
Front, Right and Left
12 min total

EMOM
WU
4X5 CFWU AQAP RUN!
Strength
5X8 EVERY 2 MIN for 16 min
Front squat Heavy
WOD
EMOM
20 MIN
Even minutes row 15/12 calories
Odd minutes
8 Burpees box jumps 24/20
PWOD
Stretch