Month: February 2018

15mins Muscle up or Pull-up skill work

12min Alt EMOM: (Stop working at :45 mark each min)
10 Deadlifts (95/65) + 8 S2O (95/65)
8 C2B Pullups

Great job Week #1 in 2018 Open!!!!! Bring it 18.2!

For Time:
40 wallballs (20/14)
15 Burpee Box Jump Over (24/20)
30 Wallballs
20 BBJO
20 wallballs
25 BBJO
10 wallballs
30 BBJO
*24min time cap

6 sets of:
1 Clean +3 Front Squats (65-90% of clean) (Squat clean does not count as a Front Squat)

2x800m sprints (rest no more than 3 mins between sets)

Athletes May do/redo 18.1.

18.1 is Here!!

RX:

20min AMRAP:
8 T2B
10 Single arm DB Hang clean and Jerk (5/5) (50/35)
14/12 Cal Row

Scaled:
20min AMRAP
8 K2U
10 Single arm DB Hang Clean and Jerk (5/5)(35/20)
14/12 Cal Row

*Remember 6am will begin at 5:45am
*Check standards before completion with a Coach
*Stay pumped and lets Get it!

5X2 Power Cleans (70-80%)

2 Rounds of:
750M Row (5-6 RPE) (Don’t Go H.A.M)
1min AMRAP DU (Pick nearest top or :30 in the minute to begin)
*Rest 2-4mins in between efforts
*Use DU attempts as mod or count stripes as score