CrossFit Open Workout 15.3

Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
75 Double Unders (Jump Rope)

Overhead Squat 5×5
Thrusters 3×20

WOD – Wendy
75 Snatch For Time (40kg Bar)

Hollow Rock 3×30 Sec

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
30 Minute AMRAP
100m Sprint
21 Air Squat
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
Gorilla/Army Crawl
400m
10 Box Jumps
5 Inch Worms
5 Hang Cleans

Press to Overhead Squat 3 x15
Cleans 5×5

WOD – “Valerie”
50 – 40 – 30 – 20 – 10
Push Ups
Sit Ups
Air Squats
Pull Ups

Russian Twists 3 x 50 (w/a KettleBell)

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
(Bar of Choice)
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Midline
3 Rounds:
20 Back Extentions
20 Toes to Bar or Knee Ups
20 Russian Twists

Finish Open Workout 15.2
Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Jerk 5×5

WOD – Ursula
75 Clean and Jerk  (10kg/10#)

Midline
Superman 5×30 Sec

Open Workout 15.2

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats
Ladders

Depth Broad Jumps 20×1

WOD
20 Yard Sprints
On the Minute
Every Minute
for 30 Minutes

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders

Tuck Jumps 5×5

WOD
5 Rounds:
300m Run
50 Push Ups

*Grab a Green Ball For Each Station to use (20/14)

Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla/Crab Walk
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams

Midline
3 Lengths of a Lunge and Twist

Get a Green Ball and Get a Black and Grey Ball
one of each per Group.  Pass the Word

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
5 Sit Ups

Burgener x 5

Push Press 5×5

WOD – Rebecca
21 -15 -9
Snatch Balance
Wall Ball
Ball Slam
Thruster

Midline
Back Extensions 3×50

Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

Depth Jumps 5×10

Complete Open WOD 15.1 if needed
Bober
Hamilton

WOD
100m
50 Air Squats
100m
40 Air Squat
100m
30 Air Squat
100m
20 Air Squats
100m
10 Air Squats