Happy Birthday Emilio! 3/1/12 > Games Open WOD 12.2

• OPEN WOD #2
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• Proceed through the sequence below completing as many reps as possible in 10 minutes of:
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• 30 Snatch 75M/45W
• 30 Snatch 135M/75W
• 30 Snatch 165M/100W
• As many as possible Snatch 210M/120W
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• or other optional WOD is:
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• 10 MIN AMRAP
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• 5 Snatches (75/45)
• 10 pushups
• 100 M Run
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• then...
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• 500 M row for time!

"Happy Birthday Janet Benshy!"

• SWOD: Snatch 5x3
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• then...
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• 12 Min AMRAP
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• 10 Squat Cleans (135 / 95)
• 30 Double Under

• **Cool Down: 100 russian twists (45/25)
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• **note: Games Open WOD 12.2 comes out tonight and we will be doing it tomorrow. If you want to have a good performance, please rest today OR work on skill/strength only on your own or with a trainer**

Tuesday 2/28

• 30 KB American Swing (above head) (70/53)
• 45 Floor Press (115/75)
• 60 toes to bars
• 750 M Run
• 45 Floor Press (115/75)
• 30 KB American Swing (above head) (70/53)

Monday 2/27

• Front Squat 5-3-3-1
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• 4 rounds
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• 10 Pullups
• 10 HSPU
• 10 Deadlifts (255/165)
• 100 M Run

Friday 2/24

• 7 Min AMRAP
• 10 Power Clean (155 / 105)
• 5 Push Jerk
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• rest 5 min
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• 7 Min AMRAP
• 10 Front Squats (155/ 105)
• 10 Hand release pushups

Renato Bday

• 3 rounds
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• 750 M run
• 15 Box Jumps (30"/24")
• 25 Burpees
• 35 Situps

Wednesday 2/22

• 5 rounds
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• 10 C2B pullups
• 3x (1 Power snatch + 2 OHS)(135/95)
• 20 Russian KB Swings

Tuesday 2/21

• 20 Min AMRAP
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• 7 Knees to Elbows
• 7 Dips
• 7 Weighted Lunges (115/75)(per leg)

Monday 2/20

• 3 rounds
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• 8 Sumo DLHP (135/95)
• 8 Thrusters (135/95)
• 500 M run

Saturday 2/18

3 rounds

10 Box Jumps (30"/24")
10 KB American Swings (70/53)
800 M run

Friday 2/17

• 5,6,7...10,9,8...5
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• Wall Balls (20/14)
• Burpees
• Pullups

Wednesday 2/16

• SWOD
• then...
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• 3 rounds
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• 7 deadlift (315/205)
• 50 Situps
• 50 Double Unders / 150 singles

2/15

• SWOD/SKILL 
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• 13 Min AMRAP
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• 5 HSPU
• 5 Power Cleans (205 / 135) 
• 100 M run

"Happy Birthday Killa K"

• teams of 2-3
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• 5 rounds
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• 50 M prowler high bar (225/135)
• 50 M band runs
• 250 team barbell carry (will explain)

"The Show Stopper"

• OHS: 5-3-3-1
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• 5 rounds
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• 5 front squats (185/115)
• 10 box jumps (30"/24")
• 15 push ups (hand release)

"The Rocker"

5 rounds

5 Hang Power Cleans (185/115)
10 Ring Dips or 30 Normal Box Dips
10 T2B (toes to bars)

"The Spocker"

• AMRAP 20 Minutes
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• 20 Russian KB Swings (70/53)
• 50 M Weightted OH Walk (135/85)
• 100 M run

"Fill in the Blank WOD"

• 250 M run
• 20 box jumps (30"/24")
• 30 burpees
• 40 pullups
• 50 wall balls (20/14)
• 250 M run

"The Pleaser"

• SWOD & Skill Work
• then..
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• 4 rounds
• 10 Deadlifts (205 / 135)
• 4 push jerks (same weight)
• 40 Double unders

"The Teaser"

• SWOD
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• 1 minute on, 1 minute off:
• Run 100m
• AMRAP Power Clean (185/125) or Front Squat (alternating)
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• Repeat each exercise 5 times

"HEAD DEEP!"

• SWOD
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• then...
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• 15 Min AMRAP 
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• 3 Sumo DLHP (155/105) 
• 5 Floor Press (155/105) 
• 5 C2B pullups

Thursday 2/2/12

• 8 rounds 
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• 10 Knees to Elbows 
• 10 Burpee Box Jumps (24"/20") 
• 10 Wall Balls (20/14)

Wednesday 2/1/12

• OH lunge 30M 
• 100M run 
• OH lunge 30M 
• 250M run 
• OH lunge 30M 
• 500M run 
• OH lunge 30M 
• 750M run