WOD - Wednesday, 3.4.15

Our very own Ginny is sitting in 18th place in the world right now!  Four more workouts to go.

Our very own Ginny is sitting in 18th place in the world right now!  Four more workouts to go.

Custom CrossFit Games Open Leaderboards are online... perhaps some friendly wagers between your friends? 
Gym Overall - https://games.crossfit.com/lboards/result?id=660719
Boys Only - https://games.crossfit.com/lboards/result?id=660916
Girls Only - https://games.crossfit.com/lboards/result?id=660933

Results from Tuesday

 

Reminder: No open gym on Wednesday or Friday

Wednesday's WOD

Warmup
10 Russian+10 American KB Swings (44/26)

With an empty barbell:
2 sets
10 Good mornings
5 Clean Lift Offs
5 Front Squats with 2 second pause at bottom
5 Hang Power Cleans

Strength (20 mins)
Hang Power Clean
1x6@40%
1x3@50%
1x3@60%
1x3@65%
3x3@65% or heavier by feel

WOD 1
With a partner:
AMRAP KB Swings (53/35) in 1:30
Rest 30 seconds
AMRAP KB Swings in 1:00
Rest 15 seconds
AMRAP KB Swings in 45 seconds

Switch as necessary. The resting partner holds plank position.
5 Burpee penalty per break done immediately.

rest 2 minutes, then

WOD 2
Individually
AMRAP in 5 minutes:
5 Power Cleans (185/115)
3 Burpee Bar Muscle Ups

(Muscle up subs)
Sub Burpee Bar Muscle Ups with:
-Burpee Ring Muscle Ups
-Burpee Chest to Bar Pull Ups
-Burpee Pull Ups
-3 Burpees to 6 inch target+3 Banded Strict Pull Ups
-3 Burpees to 6 inch target+3 Ring Rows

Cool Down (not required, but highly recommended, after class)
10 minutes on bike/rower at very easy pace+wrist mobility

Suggested wrist mobility routine: https://www.youtube.com/watch?v=Vvnyd2T9emY

Dave Durante is the real deal... lots of great tips in his lessons 

Fitness (at 11AM and 7PM)

Warmup
5 min row for distance
Ankle banded mobility
1 min each leg.

2 Rounds
20 straight jumps for height
10 push ups
10 situps
10 air squats 

EMOM 10 min,
30 DU or 10 attempts

WOD
21-18-15-12-9-6-3
Wall Ball (20/14)
Pull Up