WOD

A) Coaches Choice Warm-Up

B) Strict Handstand Push-up x Max Effort
rest, then do:
EMOM For 5 Min Do:
Strict Handstand push-up x25% of Max Effort
rest 2 min, then do:
EMOM For 3 Min Do:
Banded Tricep Pull Down x25

C) 3 Min Max Cal Assault Bike
rest 90 sec
3 Min Max Kettlebell Swing (53/35)
rest 90 sec
3 Min Max Toes To Bar
rest 90 sec
3 Min Max DB Step Over (50/35)

A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Sotts Press x8 ea.
Side Laying Thoracic Rotation x10 ea.
Push-up x3 @5155

B) 5 Sets
Bench Press x5 (Build to your heaviest weight that you hit in last weeks 4RM)
rest 30 sec
“Elbow Out” Landmine Row x12 ea. arm
rest 90 sec

C) AMRAP In 20 Min Of:
50 Wall Balls
30 Pull-ups
10 Power Clean and Jerk (185/120)

A) Coaches Choice Warm-Up

B) 6 Sets
20 Sec Max Med Ball Russian Twist
rest 10 sec

rest 2 min after last set, then do:

AMRAP In 10 Min Of:
50ft Seal Walk
100ft Overhead Kettlebell Carry (35/25)
30 Squats

rest 2 min, then do:

6 Sets
20 Sec Max Hollow Body Rock
rest 10 sec
20 Sec Max Wall Squat Hold
rest 10 sec

C) 3 Sets
DB Lat Pullover x12-15
Seated Banded Horizontal Row x20

https://www.youtube.com/watch?v=gyGeD4rAbv0

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 14 Min Of:
20 Push Press (95/65)
20 Overhead Squat (95/65)
*Only 1 athlete can work at a time.
*Alternate anyhow
*Non working athlete must perform a kb suitcase hold.

rest 3 min

AMRAP In 14 Min Of:
20 Box Jump Overs
20 Pull-ups
*Only 1 athlete can work at a time.
*Alternate anyhow.

A) Coaches Choice Warm-Up

B) Open Workout 19.1
AMRAP in 15 Min of:

19 Wallballs
19 Calorie Row

Men use a 20# ball to 10 ft target
Women use a 14# ball to 9 ft target

Scaled

Men use a 14# ball to 10 ft target
Women use a 10# ball to 9 ft target

For those doing the open please familiarize yourself with the standards
Here https://games.crossfit.com/workouts/open/2019?division=1&workout_type=rx

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B) EMOM For 30 Min Do:
Min 1 – Russian Kettlebell Swing x15 (70/53)
Min 2 – Yoke Carry x50ft
Min 3 – Landmine Single Led RDL x8 ea.
Min 4 – Seated Overhead Kettlebell Hold x30 sec
Min 5 – Squat Box Jump x8

C) 3 Sets
Front Rack Plate Walk x150ft
Overhead Banded Tricep Ext. x20

https://www.youtube.com/watch?v=0IsObDRTJaI

A) 2 Min Row
+
3 Sets
Snatch Grip RDL x7
Snatch Grip Behind The Neck Press x7
High Hang Power Snatch x4
Overhead Squat x4

B) 5 Sets
High Hang Power Snatch + BTN Snatch Grip Push Press x3 x3
rest 2 min

*Perform 1 high hang power snatch and 3 behind the neck snatch grip push. Repeat 3 total times per set.

C) AMRAP In 16 Min Of:
50ft Front Rack DB Walking Lunge (50/35)
40 Double Unders
30 Push-ups
10 Single Arm DB Hang Squat Clean, R(50/35)
10 Single Arm DB Hang Squat Clean, L

A) Coaches Choice Warm-Up

B) 3 Sets
Handstand Rower Compression x5-7 @3232
Single Arm Banded Press x10-15 ea.
(add a db for weight if able)

C) 2 Sets
For Time:
500 m Row
10 Burpee Over Erg
20 Pull-ups
rest 4 min
10-8-6 Reps Of
Hang Power Clean (135/95)
DB Box Step Overs (50×24″/35×20″)
rest 4 min