WOD 2021

Saturday – 210417

WOD For time: 18-15-12-9-6-3 of… Thrusters (95/65) Bar-facing Burpees – rest 5 min – Then, 3-6-9-12-15-18 of… Pull Ups Overhead Squats (95/65)

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Tuesday – 210413

SWOD 5 sets of: ME Strict Handstand Push Ups 30 second Hollow Rock or Hold WOD 3 rounds not for time: 4 Turkish Get-ups –

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Monday – 210412

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD In teams of 2, alternating complete rounds, complete

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Friday – 210409

SWOD Every 2 minutes for 16 minutes (8 sets), complete: Snatch Balance + 2 Overhead Squats WOD Complete as many rounds and reps as possible

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Wednesday – 210407

SWOD 3 sets of: ME Strict Chin Ups 3 Passthroughs on Low Rings or 5 Passthroughs on Boxes 5 Windshield Wipers (R+L=1) 5 Sissy Squats

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Monday – 210405

SWOD Every minute on the minute for 10 minutes, complete: Power Clean (135/95) – add 1 rep each minute* *Minute 1 perform 1 Power Clean,

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Saturday – 210403

WOD For time: 50 Double Unders 40 Wall Ball Shots (20/14, to 10’/9′) 30 Calorie Row 20m DB Walking Lunges (50s/35s) 10 Devil’s Press (50s/35s)

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Tuesday – 210330

SWOD Every minute on the minute for 10 minutes, complete: Power Snatch (115/75) – add 1 rep each minute* *Minute 1 perform 1 Power Snatch,

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Saturday – 210327

WOD For time, from 0-10: 50-40-30-20-10 of… Double Unders Air Squats For time, from 10-18: 40-30-20-10 of… Double Unders Push Ups For time, from 10-24:

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Friday – 210326

WOD “Open WOD 21.3” For total time (15 min cap): 15 Front Squats (95/65) 30 Toes-to-Bar 15 Thrusters (95/65) – rest 1 minute, then –

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Monday – 210322

SWOD Every minute on the minute for 12 minutes: Minute 1 – 2 Wall Climbs Minute 2 – 30 sec Hollow Hold Minute 3 –

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Saturday – 210320

WOD Complete as many rounds and reps as possible in 4 minutes of: 4 Overhead Squats (95/65) 8 Ring Dips 12 Alternating Reverse Lunges –

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Friday – 210319

WOD “Open WOD 17.1” For time (20 min cap): 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell

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Saturday – 210313

WOD 4 rounds for time: 25 Wall Ball Shots (20/14 to 10’/9′) 10 Burpees 50 Double Unders 10 Burpees 25 Wall Ball Shots (20/14 to

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Friday – 210312

Workout description and scaling options: https://games.crossfit.com/workouts/open/2021#workoutDescription WOD “Open WOD 21.1” For time (15 min cap): 1 Wall Climb 10 Double Unders 3 Wall Climbs 30

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Thursday – 210311

SWOD Front Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time WOD “RossFit” In 15 minutes, complete the following

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Wednesday – 210310

SWOD 2 sets of: 5 Weighted Strict Chin Ups 5 Passthroughs 5 Windshield Wipers (R+L=1) 5 Sissy Squats WOD In teams of 2, complete the

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