23-02-2018

FITNESS

Open 18.1

AMRAP in 20 minutes
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (22,5/15)
14/12 calorie Row

BURNOUT

Emom 30min

1) Air runner
2) Shuttle run
3) Tuck jumps
4) Hollow hold
5) Du/sjr

40sec on 20sec off

22-02-2018

FITNESS

Team of 2


WOD
Amrap 5min
120 DU/240 SJR
60 TTB/Leg Raises
Max Reps Clean and Jerk 50/30

Rest 2min

Amrap 5min
120 DU/240 SJR
60 TTB/Leg Raises
Max Reps Clean and Jerk 70/45

Rest 2min

Amrap 5min
120 DU/240 SJR
60 TTB/Leg Raises
Max Reps Clean and Jerk 90/55

Rest 2min

For Time
100 KB Swings 32/24
100 Pistols

BURNOUT

Team of 2


For Time
2 Rounds of
40/30 Cal Row
40 Push ups
40 KB Swings
40 Burpees Over The KB
40 Sit ups
40 SDHP
40/30 Cal Skierg

21-02-2018

FITNESS

Strength

Find a Heavy Complex
1 Snatch Pull+1 Snatch+2 OHS

WOD
For Time
2 Rounds of
10 Squat Snatch 40/25
10 Burpee Box Jumps
Then,
2 Rounds of
8 Squat Snatch 60/40
8 Burpee Box Jumps
Then,
2 Rounds of
6 Squat Snatch 70/45
6 Burpee Box Jumps

BURNOUT

EMOMx30min

1) 200m Row
2) 200m Skierg
3) 15 Wall Balls
4) 20 Sit ups
5) 10 Box Jumps

MOBILITY

Thoracic

Scapular
Shoulders

20-02-2018

FITNESS

 Strength

3x3 Wall Walk
3x7 Strict TTB/Leg Raises
3x10 V- Parallete Hollow Push ups (SLOW)
3x15 V UPS
3x30sec Arch Hold

Skill: Kipping Pull ups

WOD
Amrap 15min
10 Pull ups/RX 5 Bar Muscle Ups
15 Hand Release Push ups/RX Strict HSPU
20 Wall Balls (12-9/9-6)kg
30 DU/60 SJR

BURNOUT

Team of 2

Amrap 10min
60m Sled Push
60m Broad Jumps
60m Walking Lunges
60m Slam Ball Throw

Rest 1min

Amrap 10min
300m Run
30 KB Swings
30 Push ups

Rest 1min

Amrap 10min
60 DU/120 SJR
30 Air Squats
30 Burpees

17-02-2018

FITNESS

Death Saturday!!


WOD#1
3 Rounds of
30 Pull ups
30 Sit ups
30 Air Squats

Then

WOD#2
3 Rounds of
30 KB Swings 24/16
30 TTB/Leg Raises
70 DU/140 SJR

Then

WOD#3
75 Burpees

MOBILITY

Thoracic

Scapular
Shoulders

16-02-2018

FITNESS

Strength

3x5 Mix Grip A Pull ups
3x30sec Hollow Hold
3x5 Mix Grip B Pull ups
3x3 Wall Walk
3x30sec Wall Sit

WOD
For Time
1000m Row
50 HSPU/Hand Release Push ups
50 Box Jumps
200 DU/400 SJR

BURNOUT

EMOMx30min

1) 15-20 Slamballs
2) 40sec Plank with the legs on ball
3) 40 Taps on Ball
4) 20 Chest Passes
5) 100m Run with Medball
6) Rest

15-02-2018

FITNESS

Team of 3

I GO, YOU GO
24 Rounds of
9 KB Swings 32/24
6 TTB/Leg Raises
3 Hand Release Push ups

Then

18 Rounds of
5 Goblet Squat 32/24
3 Deadlift 140/100
1 Bar Muscle Ups/C2B/Pull ups

BURNOUT

3 Rounds of

Amrap 4min
10 Push Ups
10 KB Thrusters
10 Sit ups

Rest 1min B2N Rnds

3 Rounds of
Amrap 4min
2x10m Shuttle Run
5 Burpees
10m Walking Lunges
5 Burpees

Rest 1min B2N Rnds

14-02-2018

FITNESS

Strength

Find a Heavy Complex
1 Clean Pull+1 Squat Clean+
2 Front Squat+1 Jerk

WOD
15 - 12 - 9 - 6
Thrusters (60/40)
30 - 24 - 18 - 12
Burpees Over The Bar

BURNOUT

5 Rounds of

1min: Max Cal Row
30sec Rest
1min: Max Cal Skierg
30sec Rest
1min: Max Reps DU/SJR
30sec Rest
1min: 10m Shuttle Run
30sec

MOBILITY

Smash

Quads
Hamstrings
Stretching

13-02-2018

FITNESS

Strength

3x6 Strict Chin ups (Weighted)
3x6 Strict Rind Dips/Dips
3x40sec Hollow Hold
3x30sec HS Hold


WOD
Amrap 18min
2,4,6,8,10,12...Etc
Ring Muscle ups/Ring Pull ups/Pull ups
DB Snatch 30/20
Box Jumps Over

BURNOUT

Team of 2


AMRAP 30min
400m Run
40 Lunges
20 GTOH
40 Sit ups (Weighted)
20 Burpees Jump to Plate
60m Sled Push Empty

12-02-2018

FITNESS

Strength

Find a Heavy Single Clean and Jerk

WOD
''Cindy Meets Grace''
Team of 2
Amrap 18min
100 DU/200 SJR
2 Rounds of Cindy
30 Clean and Jerks 40/30
80 DU/160 SJR
4 Rounds of Cindy
30 Clean and Jerk 60/40
60 DU/120 SJR
6 Rounds of CIndy
Max Reps Clean and Jerk 80/50

BURNOUT

ΕΜΟΜx10min

ODD: 20 Wall Balls
EVEN: 40 DU/80 SJR

Rest 1min

EMOMx10min
ODD: 20 KB Swings
EVEN: 10 Push ups+ 10 Sit ups

Rest 1min

EMOMx10min
ODD: 200m/150m Row
EVEN: 200m/150m Skierg