Partner WOD: You Go/I Go

Max Reps on a 20 minute running clock:
0:00-5:00: Max Cals on Rower
5:00-10:00: 60m Shuttle Run
10:00-15:00: Max Cals on the Assault Bike
15:00-20:00: Rope Climbs

STRENGTH:
4-4-4-4 DL
4-4-4-4 Push Press

WOD:
7 min AMRAP:
10 SDLHP (95/135)
10 HSPU

WOD:
For Time:
40 C2B
30 Thrusters (Rx: 65/95, Comp: 75/115)
40 Box Jump Overs (20/24)
30 Power Snatch (Rx: 65/95, Comp: 75/115)
40 WB (14/20, 9/10’)
230 DU
10 Bar MU

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

- Dumbbell squats
- Bar-facing burpees

WORKOUT 18.2a
1-rep-max clean

VARIATIONS:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

STRENGTH:
11 min EMOM:
"Snatch Complex"
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

WOD:
11 min AMRAP:
30 WB (14/20, 9’/10’)
200m Med Ball Run (14/20)

WOD:
16 min AMRAP:
14 Power Snatch (65/95)
14 Hand Release Pushups
14 Front Squat (65/95)
1:00 Rest

WOD:
1 Time Through:
5 min Max Reps
1 min Rotate/Rest

Alternating: 10 Box Step Ups 20/24 (alternate legs), 10 AbMat Sit-Ups

Alternating: 10 Walking Lunge Steps (alternate legs), 10 KB Swings (35/53)

Alternating: 10 Assault Bike Cals, 200m Run

STRENGTH:
DL 7-7-7-7-7
After each set you have 3 choices: 2-5 Ring MU, 2-5 Bar MU, 3-8 Strict Pull Ups

WOD:
5 RFT:
12 C2B
18 DB Snatch (35/50)

STRENGTH:
10 min EMOM:
2 Squat Clean & Jerk
8 Lateral Bar Over Burpees

WOD:
10 min AMRAP:
15 S2OH (75/115)
30 WB (14/20, 9/10’)
45 DU (Scale 1: 20 DU, Scale 2: 90 singles)

Open 18.1
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks (35/50)
Cal row (12/14)

VARIATIONS:
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

"If you are competing and planning on performing the open WODs on Fridays, we recommend that you rest this day, or come in during a class time and mobilize. If you want to watch Mitch do his Open WOD, he will be going at 6:30 PM, and you are welcome to come cheer him on, and see the WOD done first hand."

STRENGTH:
3-3-3-3 Strict Press

WOD:
10 min AMRAP:
15 KB Swing (35/53)
15 Rig Touch Burpee
15 Air Squats

WOD:
3 min Max Reps, 1 min Rest/Rotation
Assault Bike Cals
100m Med Ball Run (14/20)
Cal Row
Abmat Sit-ups

STRENGTH:
5x Superset:
3 Overhead Squat
5-10 HSPU
Rest 2 min

WOD:
7 min AMRAP:
40 DU
15 Overhead Squat (55/75)

STRENGTH:
7 min EMOM: 3 Power Cleans

WOD:
10 min AMRAP:
1/1, 2/2, 3/3, 4/4...
Ring MU
Clean & Jerk (95/135)

WOD:
16 min AMRAP:
25 T2B
50 DU
11 Squat Cleans Rx: (95/135, Comp: 145/225)