Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 weighted DB Sit Ups
15 hip extensions
if GHD not free perform good mornings with barbell
On the 5:00 x 4 Rounds:
15 Sumo Deadlift High Pulls (35/20 kg)
20 Alternating Jumping Lunges
25 Wallballs 9/6 kg
50 Double Unders
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups ADV:Strict
20-calorie row
30 single-leg squats, alternating
alates 10. veebruarist:
OPEN WOD 20.1
10 rounds for time of:
8 ground-to-overheads, 43/29 kg
10 bar-facing burpees
Timecap 15 Minutes
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ M box, 70 kg
♂ L box, 100 kg
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
ISABEL
For Time
30 Snatches (135/95 lb)
Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch).
Good Times for “Isabel”
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes
GRACE
For Time
30 Clean-and-Jerks (135/95 lb)
Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
Good Times for “Grace” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes
last time performed: 05.09.19
FOR TIME
30-20-10
DB Box Step Overs 15/10 kg DB or 16/12 kg KB-s
Wallballs
Toes to Bar
THE GHOST
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
last year performed 14.01.19 & 13.09.19