Open Workout 19.2

WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1) 25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

Monday 2-25-19

Warm up

Tabata

1- hollow body rock

2- KBS

3- BB FS

4- Kipping Knees to waist

Then,

Barbell warmup- Squats Clean review

Strength

Squat Clean

3-3-3-3-3

Work to a Heavy 3. Reset every rep.

WOD

10-9-8-7-6-5-4-3-2-1

DL (225/155)

T2B

15min Time cap

Cashout– 30 wind shield wipers on ground

Valentines Day 2-14-19

Strength

Front Squat

2-2-2-2-2

Partner WOD

10min AMRAP

Alternate complete rounds

8 DL

6 Hang Power Cleans

4 Push Jerks

(165/115)

*pick a weight that you can go unbroken for first 2 sets.

Thursday 1-3-18

Skill

Rowing

Discuss finding drag

Row 3000m with Partner

Alternate every 500m

WOD

2 RFT

10 Burpees

20 DL (225/155)

30 Push-ups

40 WB

Monday 11-12-18

Hero WOD “Glen”

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For Time

30 Clean and Jerks (135/95)

1 mile Run

10 Rope Climbs

1 mile run

100 Burpees

Monday 10-29-18

Strength

Push Press

5-5-5-5-5

WOD

2RFT

40 KBS (62/35)

30 FS (95/65)

20 Knees to Elbows

10 HSPU’s

Thursday 10-4-18

No Skill

WOD

20min AMRAP

Run 200m

7 T2B

8 DL (225/165)

9 Box Jumps (30/24)

Cashout– 30 Bicep curls

Friday 8-17-18

Strength

Touch and Go

Power Cleans

10-8-6-4-2

WOD

Run 200m

10 clean and Jerks (185/115)

Run 200m

8 Clean and Jerks (185/115)

Run 200m

6 Clean and Jerks (185/115)

Run 200m

4 Clean and Jerks (185/115)

Wednesday 7-25-18

Strength

Split Jerks

2-2-2-2-2

Work to a Heavy set.

WOD

10 RFT

5 DL (275/185)

20 DU’s

Cashout– Weighted Dips 3-3-3-3

Monday June 25th

Strength

Weighted Pull-ups

3-3-3-3-3-3…

WOD

5RFT

8 DL (165/115)

5 Hang Power Cleans (165/115)

2 Push Jerk (165/115)

40 DU’s