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

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

"Field Day"

Monday, January 28 2019

WOD: ”Field Day” 3 attempts at max standing broad jump, 1 minute max effort burpee, 2 min max effort air squats, 2 minute max effort push ups, 3 attempts of back against wall max distance med-ball throw Men use 30 women use 20

Strength: Deadlift - Conventional Deadlift from 1” risers(use 10# plates(if you haven’t got a traditional DL max then get one now and don’t use the risers)

Recovery: 50 feet on wall w/ hip circle glute ham bridges

2 min max air squat : 2 min max air squat two minutes of air squats, hip crease below parallel

1 minute max burpees : 1 minute max burpees max burpees in one minute

10,9,8,7 continue down to 1

Wednesday, May 9

WOD: NFT: 10-9-8-7 etc down to 1 burpee(burpee to target with new burpee standard ), MTN climbers(double the reps), abmat sit ups (or cut reps in half and do GHD sit ups)

Strength: 20 Turkish Get ups each hand, 50 db lunge steps (either on shoulders or OH)

Recovery: 100 step ups on 20 inch box (nose breathing only)

Last day of April

Monday, April 30

For those interested in support Lo in here Regionals trip you may go HERE Fundraiser ends tomorrow!

WOD: 42 Med ball cleans 20/14, 21 burpee, 30 med ball cleans, 15 burpees, 18 med ball cleans, 9 burpees (new standard on burpees)

Strength: 1 Rep Front squat max

Accessory: 3x20 on each side dog pees on a fire hydrant

Recovery: 1x100 banded good mornings

3 minute work intervals

Saturday, Oct 21

Reminder: No advanced training today at 7am

WOD: WOD: WOD: From 0:00-3:00, perform 3 rounds of: 3 burpee 5 box jumps/step ups 20/14 9 squats From 3:00-6:00, perform 3 rounds of: 4 burpee 6 box jump/step ups 10 squats From 6:00-9:00, perform 3 rounds of: 5 burpee 7 box jump/step ups 20/14 11 squats From 9:00-12:00, perform 3 rounds of: 6 burpee 8 box jump 12 squats Etc. Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional burpee, 1 additional box jumps or step ups and 1 additional air squats. IF you miss a 3:00 min interval go back down to the previous 3:00 min window. Everyone goes for 15:00min as a minimum

Strength: 5x5 Press @ 60%

Recovery: Coaches Choice

Ascending interval

Friday, September 15

WOD: Complete 5 burpee, 10 d/u, 5 box step up or box jump complete in 1 minute. Next minute add 10 d/u and complete again. If you miss before 5 minutes, go down by 10 d/u and go again until you are making rounds. Go until you are not able to complete the work in the minute interval or 10 rounds.

Strength: 1 rep max effort, axel/fat bar push press

Recovery: 1:00min total time hang from pull up bar