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Team WOD:5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Run together. Alternate box jumps (one rest, one works) and wall ball throws.
Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 15 mins, alternating between:
Row (M: 150m F: 125m)
10 Alternating Dumbbell Snatches, pick load
8 Burpee Over Dumbbells
Dave Castro Says Day 1 of 2018 CrossFit Games “Will Go Down in History”
Handstand Push Up or HS Walk PracticeHandstand Push Up Practice 6 x 3
HS Walk Practice
Rest as needed between sets.
*Choose HSPU or HS walk practice.
5 rounds for time of:
40 Double Unders
12 Push Press (115#/75#)
12 Toes-to-bars
3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)
Photos by @robcwilson
Hope3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
* Run plus a Round of the Hero WOD “DT”
Emma Chapman Wins Tough Mudder X as CrossFit Athletes Fill Up Podium
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat CleansAs a team of 2 complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts (225#/155#)
6 Dumbbell Squat Cleans (50#/35#)
* Alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB.
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
100 Double Unders
Run 1 mile
* 1/3 of the CF Games/Regional “Triple 3” event
