W.O.D

Teams of 2 - AMRAP(20).
Athlete 1 - 15 WB Shots 20# to 10’ - 14# to 9'
10 Burpee Box Jumps 24”/20"
Athlete 2 - rest
Then they switch

* team score is number of rounds of the couplet completed in the 20 minutes

OPEN 18.1

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

Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Masters 55+ men use 35#, women use 20#
Scaled Masters 55+ do sit ups, men use 20#, women use 10#

Skill - kipping pull ups.
If you have kipping pull ups do an EMOM(10) of 4-8 strict pull ups. Bands are allowed

WOD - AMRAP(15):
6 SDHP 75#/55# (65/35#)
9 Front Squats
12 Push Presses
3 Rope Climbs

With a running clock:
10 - 500M/400M rows
1 minute rest between efforts

Core - 3x15 weighted AMBAT sit ups

Skill - pistols.
If you have pistols do an Alt. EMOM(10) of:
1st minute: 10-20 pistols
2nd minute: 20 second handstand hold or hand-walking practice

WOD - 4RFT of:
50 (30) DU’s**
20 (15) Burpees to pull up bar
20 (15) KB Swings 70#/53 (35/22 or less)

Scale for DU is 1min of DU attempts
**20min time cap**

4 Rds. of the following Clean complex:
1 hang clean pull
1 hang power clean
1 front squat
1 squat clean

1 round every other minute.

Then 8 minutes to get a Heavy single Squat Clean

Followed by...

AMRAP(6)
3 (2) Deadlifts ( bar from heavy squat clean single)
6 (4) Pull Ups
9 (6) HR Push Ups
12 (8) Air Squats

Teams of 2. AMRAP(18):


Pacesetter = 50 double unders
Triplet of: 5 GTOS Sandbag 100#/70# (50/30)
10 Sandbag goblet squats (same)
15 Anchored Sandbag Sit ups (same)

CF Open 14.4 - AMRAP(14)
60 calorie row
50 T2B
40 Wall Ball 20#/14# to 10’/9' target
30 Power Cleans 135#/95#
20 Muscle Ups

<3 months - AMRAP (14)
50 calorie row
40 T2B
30 Wall Ball 14#/10# to 10’/9' target
20 Power Cleans 65#/35#
10 Pull Ups

For time:
5 rope climbs
30 (20) Box Jumps 24"/20"
40 (30) KB Swings 53#/35# (35/22 or less)
50 (40) HR Push Ups
40 (30) KB Swings
30 (20) Box Jumps
5 Rope climbs

Core - 3x:
10sec hollow rock HOLD
5 hollow rocks
5 V-ups
5 knee tucks
**no breaks between movements**

EMOM(10):
1 Power Snatch + 1 OHS +1 Squat Snatch

WOD - 10,9,8,7,6,5,4,3,2,1 RRFT of:
HSPU’s**
Deadlifts (bar from EMOM)

**sub is strict DB presses

Contact