Open 18.0

Monday, February 11 2019

WOD: Open 18.0 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell 50/35

Strength: 3 rep OH squat

Accessory: 5x4 Accelerating KB DL, 5x10 Russian swings heavy(this can be done as a complex)

Recovery: 3 min Couch Stretch on each leg

25, 50, 50, 25

Friday, February 8 2019

WOD: NFT: 25 Strict Pull ups, 50 abmat sit ups, 50 box jumps, 25 Ring push ups

Strength: Floor Press 3 RM

Accessory: 4 rounds- 10 db floor press, 20 banded tricep push downs, 30 db roll back extensions, 10 scap push ups

Recovery: 1:00 hanging from a pull up bar(total time)

30 x 5

Thursday, February 7 2019

WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of

Strength: 6x4 Front Squat @ 75% of 1RM

Accessory: 2x20 db walking lunge steps(use 50/35 or more if possible)

Recovery: 1:00 bottom of foot roll out

Row and Sandbag Get Ups

Wednesday, February 6 2019

WOD: 1k row - 4 sandbag get ups, 500m row, 4 sandbag get ups, 250m row, 4 sandbag get ups

Strength: 4x2 Turkish Get up on each hand - work up to a heavy double

Accessory: 4x5 Single arm kb swings

Recovery: 3:00 single under practice

Max Assault Bike Calories

Tuesday, February 5 2019

WOD: 3:00 assault bike for max calories, rest 3:00, 2:00 max assault bike cals, rest 2:00, 1:00 min max assault bike cals

Strength: 10x2 Push Press @ 65% of 1RM Push Press

Gymnastic Prep: 3 rounds 10 kipping swings, 5 kipping pull ups, :10 hold on each hand(if possible), 5 strict leg lifts

Recovery: 1x100 seated thumbs up rows

Back squat 3 RM

Monday, February 4 2019

WOD: 21-15-9 reps for time of:DB Box Step ups 50/35 , Power Cleans 135/95 =

Strength: Back squat 3 RM - or use a speciality bar and get a 1 rep max on one of them if you don’t have a number for the bar

Accessory: 3 rounds - 30 glute ham bridges wearing hip circle with feet elevated, 1:00 min static hold on last glute ham bridge, 1:00 min penguin walk with hip circle

Recovery: 1x 100 wide stance banded good mornings


Sunday, February 3 2019

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WOD: 27-21-15-9 Cal Ski(if no ski, row or C2 bike cals) and Push ups

Strength: Work up to heaviest Complex: 1 db hang clean(squat), 1 db clean(power) 3 DB Push jerk

Accessory: 3x20 Reverse Hyper

Recovery: Coaches Choice

Squat, Row, Burpee

Saturday, February 2 2019

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WOD: 3 rounds for time of: 15 double kb front squats 53/35 1,000-m row 15 burpees over the rower

Accessory: 3 rounds: 12 PVC Pass Thru, 12 OH walking lunge steps, 12 OH squats with PVC, 12 face down snatch grip presses OH

Recovery: Coaches Choice