WOD Blog

Strength 3 sets: Dumbbell Bench Press x 12-15 Reps (8 RPE) Double KB Front Squat x 10 @ 21×1 Tempo Side Plank x :45/:45 Conditioning With a partner, complete three alternating rounds each of: 50 Wall Balls (20#/14#)

Olympic Clean Complex – 15 minutes to build to a heavy complex of: 1 Power Clean + 2 Front Squats + 1 Jerk Conditioning CrossFit Open WOD 18.0 21-15-9 for time: Alternating DB Snatches (50#/35#) Over-the-Dumbbell Burpees

Partner WOD With a partner, complete the following tasks for time: A. 50 Burpee Buy-in B. Partner “Angie” 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats C. 2000m Row Finisher One person working at a time while the other rests. Exercises must be completed in order.

Olympic 8 x 1 Power Snatch + 1 Squat Snatch Build to heavy or stay at same weight across all eight sets. Conditioning “Diane” Ladder 10 minute AMRAP: 3 Deadlifts (225#/153#) 3 Handstand Push-ups 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU.. Continue up the ladder, adding three reps per round. Score is total reps

Strength 4 sets: 8/8 Single Leg Box Step-ups @ 7-8 RPE 8/8 Single Leg RDL Conditioning With a partner, row as many meters as possible in 20 minutes. Switch every 2:00 Complete 10-15 Burpees after each row

Strength Every :90 for 10 sets: 1 Power Clean + Jerk Build to something heavy. Conditioning 10:00 AMRAP: 25 Double Unders 10 Toes-2-Bar 10 Power Cleans (135#/93#)

Strength 15 minutes to build to today’s 2RM Front Squat Conditioning Reps of 30-24-18-12 for time: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#) Box Jumps (24″/20″)

Partner WOD With a partner, complete 3 rounds for time: 60 Back Squats (135#/93#) 60 DB Push Presses (2 x 50#) 1000m Row

Strength Bench Press x 5-5-5-3-3-3 After each set complete 5-8 Strict Chin-ups Conditioning 10 Minute AMRAP: 100 Burpees Max Bar Muscle-ups w/ remaining time *Scaling for Bar Muscle-ups = 5 Toes-2-Bar/knee-ups + 5 Pull-ups    

Strength 10 minute EMOM: 3 Power Cleans Pick a challenging weight (something between 70-80% max), and stick to it for all 10 sets.  These should be three singles. Conditioning For time: 100 Double Unders 50 Abmat Sit-ups 25 Kb Swings (60#/44#) 80 Double Unders 40 Abmat Sit-ups 20 Kb Swings 60 Double Unders 30 Abmat