Skill: Class Skill

WOD: Class WOD

Accessory: 4 Rounds
200m run
9 HSPU
:90 rest (decrease rest by :15 each round)

Skill: 4 rounds for time
400 m run
10 box jump overs 24/20
12 min cap

WOD: 12 min AMRAP
3 Deadlifts 155/105
4 Power Cleans 155/105
50 Double Unders

Skill: Every 2 minutes for 5 rounds
2 pause clean pulls + 2 pause hang power cleans
*Start around 60% of 1RM HPC
**The pause is at the knee for 1 to 2 seconds on both movements

Skill: Front Rack Bock Step Ups
4 sets of 12 reps (6 right/6left)
Rest 2 minutes between sets

WOD: For Max Reps – Teams of 2
2 min Wall Walks
2 min Reverse Med Ball Toss 20/14
2 min Back Squats 45/35

Skill: 8 min EMOM, alternating movements
1) 50ft Bear Crawl
2) :30 max jump Ropes
Skill 2: Med Ball Clean Review

WOD: Every 3 minutes for 5 rounds
5 KB Swings 53/35
15 MB Cleans 20/14

Skill: Power Snatch in 15 min
Find today’s heaviest

WOD: EMOM for 10 min
4 Power Snatches @ 70-75% of today’s heaviest
4 Burpees

Score: PS weight/rounds completed

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