Monday, January 18, 2016
Monster Monday
12.1 OPEN WOD
7 minute AMRAP of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Skill/Strength
BACK SQUAT 8-8-5-3-5+
8 reps @ 45%
8 reps @ 55%
5 reps @ 65%
3 reps @ 75%
5+ reps @ 80%
CROSSFIT GAMES OPEN WOD 12.5/11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65/35
3 Chest to bar Pull-ups/Pullups/Box Pullups
6 Thrusters 100/65/35
6 Chest to bar Pull-ups/Pullups/Box Pullups
9 Thrusters 100/65/35
9 Chest to bar Pull-ups/Pullups/Box Pullups
12 Thrusters 100/65/35
12 Chest to bar Pull-ups/Pullups/Box Pullups
*increase by 3 each time until time runs out!