WOD
"Ducky"
For Time:
21-15-9
Power Cleans 115#/80#
Bar Facing Burpees
Strength 1
Flat Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Strength 2
Single Arm DB Kickback
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
WOD
"Eclairs"
Teams of 2 For Time:
60 Bench Press 135#/85# (split as needed)
1000 Meter Row (Together. If not enough rowers then one bike and one row. Bike 75 Cals)
40 Bench Press 155#/100# (split as needed)
1000 Meter Row (Together. If not enough rowers then one bike and one row. Bike 75 Cals)
20 Bench Press 185#/115# (split as needed)
1000 Meter Row (Together. If not enough rowers then one bike and one row. Bike 75 Cals)
Accessory if Time Permits
Core Work:
4 Rounds
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
30 Flutter Kicks (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
WOD
”CrossFit Open WOD19.3”
For time
200' Dumbbell Overhead Walking Lunge 50#/35#
50 Alternating Single Dumbbell Step-up 50#/353 (24"/20")
50 Strict Handstand Push-ups
200' Handstand Walk
* Score is reps completed at the Open 10-minute time cap. But we'd like you to then finish the workout, so put your overall time in your score comments.
WOD
"Baguette"
Teams of 2 For Time:
5 sets (each/1:1)
50 Double Unders
10 Front Squats 135#/95#
5 Power Cleans 135#/95#
Accessory 1
Lateral Band Walk
4 sets: 30 yards
*Rest 2:00-2:30 b/t sets
Accessory 2
Single Leg DB Hip Thrust
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
