Immagini

Open 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, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Strength

Front Squat (3 RM)

10 mins

For Time:

15-12-9-6-3
Double Dumbbell Snatch 20/16
Burpee Box Jump Over 60/50

For Time

Teams of 2

100-80-60-40-20
Kettlebell Swings 24/16
12-10-8-6-4
Rope Climbs

*Double unders are done together, Ascents are split between the two partners

Strength

Bench Press (1 RM)

10 mins

For Time:

1000m Row
200 Double Unders
1 Mile Run

Strength

Deadlift (1 RM)

10 mins

Then

“Diane”

21-15-9

Deadlift 102/70

Handstand Push-Ups

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

Strength
Shoulder Press (1 RM)
10 mins
For Time
Every 2 mins (10 rounds)
12 Box Jump Overs 60/50
6 Power Jerk 72/52

Strength

Front Squat (1 RM)

10 mins

For Time

3 Rounds
20 Handstand Push-Ups
30 Pull Ups
30 Meter DB Lunge 20/16

For time
40 Calorie Row
20 Burpee Box Jump Overs 60/50
40 Toes to Bar
20 Push Press 50/38
Rest 3:00

2 rounds
21 Cal. Row
15 Deadlift 102/70
9 Burpee Pull Up
Rest 3:00
2 rounds
21 Cal Row
15 GHD Sit-ups
9 Power Cleans 62/44

*10:00 Time Cap for each workout *

AMRAP 12

5 Power Clean 62/44

12 Box Jumps 60/50

30 Double-Unders