WOD for Monday, 3/16/15:
500m row
400m run
30 overhead squats (45#/35#)
400m row
200m run
20 overhead squats
300m row
100m run*
10 overhead squats
30 kipping pull-ups (no butterfly)
500m row
400m run
30 overhead squats (45#/35#)
400m row
200m run
20 overhead squats
300m row
100m run*
10 overhead squats
30 kipping pull-ups (no butterfly)
“CrossFit Games Open WOD 15.3”
AMRAP for 14 minutes:
7 muscle-ups
50 wall balls (20#/14#)
100 double unders
OR
AMRAP for 14 minutes:
50 wall balls (20# to 9’/10# to 9′)
200 single unders
AMRAP for 12 minutes:
10 wall balls (20#/14#)
5 strict pull-ups
1 power clean (245#/175#)
3 rounds:
50 double unders
20 hang power cleans (135#/95#)
10 power snatches (135#/95#)
CrossFit Games Open WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
EMOM for as long as possible:
2 calorie row*
*add 2 calories per minute until you can’t complete the total number
rest 1 minute
EMOM for as long as possible:
5 double unders*
*add 5 double unders (x2 singles) per minute until you can’t complete the total number
Your score is combined number of minutes you complete of the row and double unders.
30 front squats (135#/95#)
10 ring muscle-ups
20 front squats
8 muscle-ups
10 front squats
6 muscle-ups
12 minute cap
500m row
4 rounds:
8 deadlifts (275#/185#)
8 bar facing burpees
500m row