WOD Blog

Strength 5 x 4 Pause Front Squats @ 70-75% 1RM 2 Second Pause @ bottom Conditioning 9 minute ladder.. Reps of 3-6-9-12-15-18..etc. Kb Swings (70#/53#) Push-ups Box Jumps (24”/20”)

Team WOD In teams of three, complete the following for max reps: 7:00 Row for Max Calories 5:00 Max Wall Balls (20#/14#) 3:00 Max Synchro Burpees 5:00 Max Wall Balls 7:00 Row for Max Calories For the Row and Wall Balls, only one person is working at a time. For the Burpees, all three partners

Conditioning CrossFit Games Open 18.4 For time (9:00 Cap) 21 Deadlifts (weight 1) 21 Handstand Push-ups 15 Deadlifts (weight 1) 15 Handstand Push-ups 9 Deadlifts (weight 1) 9 Handstand Push-ups 21 Deadlifts (weight 2) 50′ Handstand Walk 15 Deadlifts (weight 2) 50′ Handstand Walk 9 Deadlifts (weight 2) 50′ Handstand Walk Variations Rx’d (Ages 16-54)

Strength/Accessory 4 sets for quality: 10/10 Single Leg DB RDLs 10 Horizontal Body Rows 15-20 Hollow Rocks Partner WOD With a partner, complete 10 alternating rounds (5 each) of: 30 Double Unders (scale 50 singles) 15 Kb Swings (60#/44#) 9 C2B Pull-ups

Strength Every :90 for 15:00 (5 sets) Interval 1 – 5 Push Press @ 7-8 RPE Interval 2 – 10/10 Single Arm Kb Overhead Squat Conditioning Complete for time: 1000m Row 30 Hang Power Cleans (155#/103#) 30 Strict Handstand Push-ups

Strength Back Squat – 20 minutes to build to todays 3RM Conditioning 14 minute AMRAP: 20 Alternating Overhead Plate Lunges (45#/35#) 15 Toes-2-Bar 10 Burpee Box Jumps

Conditioning Teams of three – 25:00 AMRAP: 90/75 Calorie Row 45 DB Thrusters (50#/35#) 45 Power Cleans (115#/83#)* *Add 20#/10# to barbell each round.

Conditioning CF Games Open 18.3 2 rounds for time: 100 Double Unders 20 Overhead Squats 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Alternating DB Snatches 100 Double Unders 12 Bar Muscle-ups VARIATIONS Rx’d (Ages 16-54) 115#/80# Overhead Squats 50#/35# DB Snatches Scaled (Ages 16-54) 100 Single Unders 45#/35# Overhead Squats Chin-Over-The-Bar Pull-ups

Strength A1. Deadlift 8 Reps @ 50% 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 80% 2 Reps @ 90% A2. 5 x 5-8 Strict Pull-ups Conditioning “Karabel” 10 rounds for time: 3 Power Snatches (135#/93#) 15 Wall Balls (20#/14#)