Skill: Front Rack Bock Step Ups
4 sets of 12 reps (6 right/6left)
Rest 2 minutes between sets

WOD: For Max Reps – Teams of 2
2 min Wall Walks
2 min Reverse Med Ball Toss 20/14
2 min Back Squats 45/35

Skill: 8 min EMOM, alternating movements
1) 50ft Bear Crawl
2) :30 max jump Ropes
Skill 2: Med Ball Clean Review

WOD: Every 3 minutes for 5 rounds
5 KB Swings 53/35
15 MB Cleans 20/14

Skill: Power Snatch in 15 min
Find today’s heaviest

WOD: EMOM for 10 min
4 Power Snatches @ 70-75% of today’s heaviest
4 Burpees

Score: PS weight/rounds completed

A: POWER SNATCH HEAVY 1

B: CLASS WOD

C: 6 rounds of
:30 Watts @ Bodyweight
:30 Watts @ 2x Bodyweight

The gym will be closed today due to us having the CF Gymnastics Certification Course. Take the
opportunity to think outside the box. Use the fitness you have gained for something else. Here are some
ideas:
● Do Yoga/Meditation

 

OPEN WOD 18.1

Complete as many rounds as possible in 20 minutes of:

8 knee raises or sit ups
10 dumbbell hang clean and jerks 25-35/10-20
14/12 cal row

18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12 cal row

FRIDAY NIGHT LIGHTS!!! Don’t forget that this year it starts at 5:30 pm!

A) OPEN 18.1

B) 10 min cool down on AAB or walk + any additional rolling/stretching/lacrosse ball

Skill: 3 rounds
6 to 8/side Standing Single Arm DB Strict Press
Rest :45
3 to 5 Negative Pull Ups
Rest :90
*On the negative Pull ups, have them jump to get chin over bar and a very slow control decent