2/26

Strength 1) 1 1/4 Front Squat: 3RM. Rest 2:00 – Build in weight over the course of 5-6 sets. – Beginner: Work up to a moderate set of 5. WOD “Pavement” 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders

2/24

  For time with a partner: Buy in: 200 Double Unders Then, 100 Wallballs (20, 14) 100 Deadlifts (185, 125) 100 Lateral Burpees 100 Wallballs (20, 14) Cash-out, 200 Double Unders *One person works at a time. Split as needed.

2/23 18.1

“Open WOD 18.1” AMRAP 20: 8 T2B 10 Hang Power Clean + S20H (50, 35) 14/12 Calorie Row

2/22

18.1 Announced tonight! And Oly Saturday 9:45-10:45…. Gymnastics Skill Choose between one movement that will show up in this years open: – Butterfly Pull-ups (or C2B) – Handstand Push-ups – T2B *Work on refining your skills and accumulating some low-volume work today. WOD AMRAP 25 w. a partner: 20 SDHP (53, 35) 40 Walking Lunges…

2/21

Strength 1) Strict Pull-ups: 1 x Max. *Strict Band Assisted Pull-up 2) Handstand Push-up: 1 x Max. *Seated DB Shoulder Press x Max Reps 3) Strict Chin-ups: 1 x submax. *Strict Ring Rows 4) Push-ups: 1 x Max. *Box Push-ups *Rest as much as needed between sets. WOD EMOM 20: Minute 1: 40 Double Unders…

2/20

Strength/Skill Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s. Beginner: Work with an empty barbell. WOD 5 rft Row 500 meters 15 Air Squats 15 Power Snatch (75, 55) Rest 90s.

2/19

Strength 1) Sumo Deadlift: 1RM. Rest 2-3:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. 2) Squat Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s. WOD “Green Light” For time:  (8min cap scale appropriately ) 15-12-9 Squat Clean Thrusters (135, 95) Burpee…

2/17

WOD For time w. a partner: 80 Curtis P’s (95, 65) Run 2 Mile carrying medball (20, 14) (or a light sandbag) *One person works at a time.

2/16

Strength 1) Front Box Squat: 8 x 3 @66%, EMOM *Use a 13-15″ Box, normal squat stance, sit back on box + explode up. 2) Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. Rest 60s. WOD “Timebomb” In 12:00 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts…