WODs

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WOD: Thursday

Four rounds for time of:
20 Toes to Bar
75 Double-unders
Run 560m

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WOD: Wednesday

EMOM x 20:
1: Farmers Carry 30m
2: Overhead Carry 30m
*Choose your own weight/implements for the carries.

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WOD: Tuesday

25-20-15-10-5 reps of:
Air Bike (calories)
Air Squats
Burpees
*Each round is individually timed.
*Rest as necessary between rounds.

Photo: Thankyou to Grant Williams for capturing the Open moments in all its glory.

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WOD: Monday

“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

A reminder to those wanting to complete Open 20.4 the normal session will remain the priority. Ensure you have arranged a judge and remain flexible.

Photo: Thank you again to Grant Williams for the awesome photos. Olivia finishing Open 20.4 with a massive personal best.

WOD: Saturday

WOD: Saturday

CrossFit Open 20.4

For time:
30 box jumps
15 clean and jerks
30 box jumps
15 clean and jerks
30 box jumps
10 clean and jerks
30 single-leg squats
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks

Time cap: 20 minutes

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WOD: Friday

Five rounds for max reps:
Dumbbell Bench Press 22.5/15kg
Ring Row (feet elevated)
*Rest 2 min. between sets.

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WOD: Thursday

A. Five sets:
Max reps strict Toes to Bar.
*Rest 2 min. between sets.

B. 50-40-30-20-10 reps for time of:
Alternate Lunge
*20 Toes to Kettlebell after each set.

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WOD: Wednesday

For time:
Run (big loop)
200 Double-unders
100 Dumbbell Snatch 22.5/15kg

Photo courtesy of Grant Williams.

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WOD: Tuesday

*Don’t forget to log your 20.3 scores!

A. Overhead Squat 10-10-10

B. AMRAP in 10 minutes:
14 Wall Ball Shots 9/6kg
7 C2B Pull-ups

Photo courtesy of Grant Williams.

WOD: Monday

WOD: Monday

*Check out the attached video for a demo of what 20.3 looks like when Annie Thorisdottir does it!

Partner workout:
AMRAP in 20 minutes:
50 Cal Bike (shared)
100 Burpees (shared)
10 x 180m (alternating)