A: POWER SNATCH HEAVY 1

B: CLASS WOD

C: 6 rounds of
:30 Watts @ Bodyweight
:30 Watts @ 2x Bodyweight

The gym will be closed today due to us having the CF Gymnastics Certification Course. Take the
opportunity to think outside the box. Use the fitness you have gained for something else. Here are some
ideas:
● Do Yoga/Meditation

 

OPEN WOD 18.1

Complete as many rounds as possible in 20 minutes of:

8 knee raises or sit ups
10 dumbbell hang clean and jerks 25-35/10-20
14/12 cal row

18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12 cal row

FRIDAY NIGHT LIGHTS!!! Don’t forget that this year it starts at 5:30 pm!

A) OPEN 18.1

B) 10 min cool down on AAB or walk + any additional rolling/stretching/lacrosse ball

Skill: 3 rounds
6 to 8/side Standing Single Arm DB Strict Press
Rest :45
3 to 5 Negative Pull Ups
Rest :90
*On the negative Pull ups, have them jump to get chin over bar and a very slow control decent

Skill: Run 1 mile for time or 2k row for time

WOD: EMOM for 12 min
Min 1: 12 DB Step Ups (AHAP)
Min 2: 12 Pull Ups
Min 3: 12 Pistols

Rest 3 min then:

For time:
12 DB Step Ups

REST DAY

Skill: Teams of 2 to 3
9 min AMRAP
Row – meters
1 Partner row, 1 partner holds top of Deadlift 135/95.
Switch as need between partners
Rowing may ONLY occur while bar is being held.