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.

Skill: Handstand Walk Double Tabata (8 min)
Subs: Around the box or wall walks

WOD: For time
50 Double unders (100 singles)
40 Sit Ups
30 RKB Swings 70/53
40 Sit Ups
50 Double unders

A) Class Skill
*If you need to scale Handstand walks. Please do Wall Walks or Shoulder Taps from the Wall
Walk position

B) Class WOD

C) Barbell Front Rack box Step Ups
4 sets of 12 reps (6/side)

WOD: Run 200m
Rest 1 minutes
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1200m

Score is total time including rest