16.1

WOD:
20 Min. AMRAP
25 ft. Walking Lunges
8 Bar Facing Burpees
25 ft. Walking Lunges
8 Chest to Bar Pull-ups

185 (7 rds, 3-5ft. WL)
Ankle still not 100% better, put some tape on it and gave it a shot. I am happy to have completed it.

Sprained Ankle 18

WOD:
For Time-
100 Bench Presses@(60%BW/ 50kg)
Every Break -8 Strict Toes to Bars
10:10

For Time:
100 Goblet Box Squats@25%BW/20kg)
3:48

Sprained Ankle 17 (Modified 16.1)

WOD:

20 Min. AMRAP:

10 OH Lunges (Right leg leading only)@20kg

8 Normal Burpees (no impact on rt side)

10 OH Lunges (Right leg leading only)@20kg

8 Chest to Bar Pull-Ups

7 Rds, 25 reps

Sprained Ankle 16 (CrossFit Inox)

WOD:
6 min CAP
Find Max UB Single Leg Single Under-42

3x3 Muscle Cleans-1 Push Press=195lbs-195lbs-205lbs(F2 Cleans)
3x3 Deadlifts@375lbs-385lbs-395lbs

EMOM 15'
1-15 Cal Row
2-10 Ring Dips
3-10 Pistols (left only)

Sprained Ankle 15

WOD:
EMOM 12'
2 Bench Press@80%1rm-100kg
100 Band Pull-aparts=3:19

Sprained Ankle 14 (Squat test)

WOD:
8 Safety Bar Box Tempo Squats w/ Pause@40kg-8 UB Ring MU
8 Safety Bar Box Tempo Squats w/ Pause@60kg-8 UB Ring MU

8 Safety Bar Box Tempo Squats w/ Pause@80kg-8 UB Ring MU

4x8 Safety Bar Box Squats@85kg

Strict Diane For Time:

21-15-9

Deadlifts@100kg

HSPU Strict

5:06

OT 30 sec. For 10 min.

1 Weighted Ring Pull-Up@16kg

Sprained Ankle 13

WOD:
"Deck of Death"

52 Sets FOR TIME:
Diamonds-Push Press@95lbs
Hearts-Burpees
Clubs-Chest to Bar Pull-Ups
Spades-KB Swings@24kg

35:06

Sprained Ankle 12

WOD:

5x4 Muscle Snatches from blocks with no dorsiflexion@40-50-50-40-45kg

100 Bench Presses for time @60% of your bodyweight:

every time you break:

4 Wtd Pistols@9kg

8 Wtd Pistols@9kg

12 Wtd Pistols@9kg

16 Wtd Pistols@9kg

…..

50kg Bench 11:29…40 pistols@9kg (left leg only)

Sprained Ankle 11 (defranco insider)

WOD:
Every 30 sec. for 10 minutes:
1 Sumo Deadlift@75%-150kg

4x8 Wtd. Chin Ups@10kg
4x8 Safety Bar Good Mornings@70kg
4x8 Wtd. Cobras

For Time:
100 20kg Barbell Curls
5:43

Sprained Ankle 10

WOD:

20 min EMOM

1-20 SDHP@20kg

2-6 Shoulder Presses@50kg

3-10 Toes to Rings

4-50 Single Leg Single Unders

5-6 Ring Muscle Ups

Sprained Ankle 9

WOD:
3x8 Bench Press@80-85-90kg
3x8 Snatch Push Press@60-65-70kg
3x8 Strict Dips (Muscle-up to start)

8 min. AMRAP
3 HSPU
3 KB Cleans@2-20kg
6 HSPU
3 KB Cleans@2-20kg
9 HSPU
3 KB Cleans@2-20kg
12 HSPU
6 KB Cleans@2-20kg
15 HSPU
6 KB Cleans@2-20kg
18 HSPU
6 KB Cleans@2-20kg
..

92 Reps

Sprained Ankle 8

WOD:
3x12 Strict Pull-Ups
3x12 KB Deadlifts@2-32kg
3x12 1 Arm Bench Rows@27.5kg
3x12 Good Morning@60kg
2x12 Standing Bicep Curls@2-15kg

3 Rds For Time:
12 Hang Cleans@50kg
12 Pistols Left Leg

4:48

 

Sprained Ankle 7

WOD:
4x5 Bench Press@90kg-12 Tempo Ring Push-Ups

For Time:
21-15-9
Pistols Left Leg
Seated DB Curls@2-15kg
Supine Tri Extensions@2-15

7:38

Sprained Ankle 6

WOD:
4x5 Pendlay Row@70kg-12 Tempo Banded Rows

For Time:
5-6-7-8-9-10 Ring Muscle-Ups
10-12-14-16-18-20 Shoulder Press@40kg
24:13

Sprained Ankle 5 (Birthday WOD)

WOD:
34 min. AMRAP
2 Pistols (Left only)
9 Chest to Bar Pull-Ups
82 sec. Handstand Hold

8 Rds. 5 reps

Sprained Ankle 4

WOD:
10x10 sec Chair L-Sit Holds

Sprained Ankle 3

WOD:
10 Rds For Time:
20 Push-Ups
20 Sit-Ups

16:04

Sprained Ankle 2

WOD:
20 MIN. AMRAP
30 Cal Row (Sprained ankle rests on other rower's seat, one leg rowing)
15 Strict HSPU
Max Effort Chest to Bars

3 Rounds, 30, 13 HSPU
Chest to Bars: 10-15-15

Sprained Ankle 1

WOD:
5 rds For Time:
10 Seated L-Ring Pull-Ups
10 DB Curl to Overhead@2-15kg
12:37

OTM:
4x Band Slams (Crossover symmetry) 30 reps per minute
4x Incline Chest Press (Crossover symmetry) 30 reps per minute
4x Seated Straddle Lever Lifts 15 reps per minute

Sprained Ankle :(

WOD:
1 Max Effort Set of Pull-Ups
40 reps

20 Min. AMRAP:
5 Burpees
1 Rope Climb
200m Run

@10 min had finished 4 rds, 5 burpees and on the way down from the rope landed on rope and sprained ankle. Here is a picture 31 hours after…

Not the best way to prepare for the open.