Workout 14.1

30 double unders
15 power snatch 75/55

10 minute AMRAP

Score is total number of reps completed.

The Open kicks of tomorrow.  If you're planning to do the Open workout on Saturday, consider a rest day for  Thursday, or at minimum stay light on the lifts.

12 minute AMRAP

95/65 lb hang clean
10 ring dips
10 air squats

10 Burpee box jump overs 24/20

10 Weighted walking lunge steps -  40 pound dumbell/20 pound dumbell

40 Double Unders 

4 rounds for time

21-15-9

pull ups
kettlebell swings 70/53
goblet squats 70/53

For time

Then . . .

1 minute plank hold

If you're going to sign up for the Open, it has to be done quickly.  The first Open WOD will be announced Thursday evening.

100 Double Unders
5 Clean and Jerks 185/135
75 Double Unders
5 Clean and Jerks 185/135
50 Double Unders
5 Clean and Jerks 135/95
25 Double Unders
5 Clean and Jerks 135/95

1 round for time

Then: 3 minute rest

50 Wall balls for time 20/15

Score is combined time including rest time.

10 Squat Cleans 135/95
10 Ring Dips
8 Squat Cleans 135/95
8 Ring Dips
6 Squat Cleans
6 Ring Dips
4 Squat Cleans
4 Ring Dips
2 Squat Cleans
2 Ring Dips

Then

Max effort Toes 2 Bar

Who can score over 30?

5-4-3-2-1
Power cleans

*for one rep max

*work on technique

25 wall balls 15/10
10 burpees

6 rounds for time

(Try to go unbroken on the wall balls!)

5 back squat 185/135
10 Box Jump 24/20
15 Pull ups

4 rounds for time

2 Deadlifts 275/225
16 Hand stand pushups
73 Double Under

2 rounds for time

Then

Run 800 meters for time

10 Thrusters  95/65
10 Pull ups

x 4 sets for time

5 sets of 5 back squat @ 225/185

Then:

10 Ring dips
1 pull up
9 ring dips
2 pull ups
8 ring dips
3 pull ups
........
1 ring dip
10 pull ups

1 round for time.

21 power cleans 115/75
27 burpees
27 sit ups

3 rounds

10 Wall balls
20 Box Jumps
30  Double Unders

4 rounds for time

Then

1 minute plank hold

20 alternating kb snatches 44/35
20 kb swings 44/35

3 rounds for time

30 Air squats
20 sit ups
10 Push ups

8 rounds for time

Workout 11.1

30 Double Unders
15 Power  Snatch 75/45#

AMRAP 10 minutes

10 Slam balls
10 Pull ups
10 Hang Cleans 95/65#

5 rounds for time