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!