kettle bell
kettle bell

WODs

February 19-24 (WODs of the Week)

Monday, February 19, 2018

WOD

With a 36 minute running clock:
@ the 0:00
A) AMRAP 6
10 Cal Assault (12 AirDyne = Rx)
15 TTB (scale: K2E, toes to ring, knee tucks)
@ the 10:00
B) AMRAP 6
10 Cal Row
15 Power Cleans (95/65)
@ the 20:00
C) AMRAP 6
10 American KB Swings (70/53)
15 Push Ups
@ the 30:00
D) AMRAP 6
10 Burpees
15 OHS (95/65)

^4 minute rest between AMRAPS. Score is total reps from all parts.
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Tuesday, February 20, 2018

SWOD
Complete a 3 rep max Thruster (from the ground)
—Only have to clean the first rep. A power clean to thruster is acceptable.

WOD
AMRAP 15:
250m Row
7 Thrusters (115/75)
14 Pull-ups
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Wednesday, February 21, 2018

SWOD
Find your 3 rep MAX Deadlift

WOD
AMRAP 6
Max Effort: Wall Balls (20/14)
^Every time you break/drop, do 5 burpees.

Auxiliary (optional, pick one)
Run 1 mile for time or for fun with a friend (before or after class)
Newer athletes: work on double unders.
Advanced athletes: perform “Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders

^The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
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Thursday, February 22, 2018

Note: tomorrow is the 2018 Open announcement so today will be mostly cardio. Friday's workout will be whatever gets announced live Thursday at 5pm.

WOD A
EMOM 21:
Min. 1) 10/8 Cal Bike
Min. 2) 10/8 Cal Row
Min. 3) 8-10 OHS (95/65) …stay light!

WOD B (8 min cap)
For Time: 50 DB Power Cleans 50/35
*5 Burpees EMOM
^Start with Burpees
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Friday, February 23, 2018

CrossFit Open Workout 18.1
TBA
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Saturday, February 24, 2018

TBD (post 18.1)