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 (BW)
800 Meter Run or 1k Row
*One person works, but split intervals in half

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
Minute 2: 15/12 T2B
Minute 2: 10 Calorie Bike
Minute 4: 15 Barbell Rows (135, 95)
Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

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 Box Jumps (24, 20) (New Standard)

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 (275, 185)
Remaining time AMRAP: Wallballs