WODs for Presidents’ Day Week

Monday

Shoulder Press 5-4-3-2-1
then:
CrossFit Open Workout 13.2
Amrap 10 Minutes of:
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps
Guys weights 115# box height 24″
Female Weights 75# box height 20″
Male Masters age 55+ 95# box height 20″
Female Masters age 55+ 55# box height 20″

Tuesday

Back Squat 5-4-3-2-1
For max reps
1 Minute Thrusters (115#/75#)
1 Minute Pull-ups
1 Minute Rest
1 Minute Thrusters (95#/65#)
1 Minute Chest to Bar Pull-ups
1 Minute Rest
1 Minute Wall Balls
1 Minute Double-Unders

Wednesday

(If the classes are full, you can do the second AMRAP first, to allow plenty of room for the GHDs)
AMRAP 8 Minutes:
4 Handstand Push-ups
8 Kettlebell Swings (2 Pood)
12 GHD Sit-ups
and:
AMRAP 8 Minutes:
4 Overhead Squats (115/75)
8 Pistols Alternating Legs
12 Burpees

Thursday

1 Rep Max Clean & Jerk
then:
As many reps as possible in 2 Minutes of Double-Unders
then:
As many reps as possible in 1 Minute of Triple Unders

Friday

“Sisson”
AMRAP 20 Minutes
1 Rope Climb 15′
5 Burpees
Run 200m
*If you have a 20 pound vest, wear it