18.5 Open Work
Open Workout Breakdown
Metcon Thursday
Warm: 6 x 5 Clean and Jerk AFAP @ Grace weight (Rx- 135/95 F- 105/65) 2:00 Rest between Rounds WOD: 1 RFT- Half of the Three’s 1500 M...
Wednesday Wall Ball
Warm: 8 x 5/arm- KB Squat Snatch :90 Rest between sets WOD: 50 Wall Ball Then: 3 Rnds of 1 Big Lap Pull Up- RX- C2B x 10 F- 12 Pull Up...
Tuesday WOD
Warm: 5 x 5 Push Press @ 50% Bodyweight with 1-2 minutes rest WOD: 27-21-15-9 reps for time of: Row (calories) Thrusters Rx-95/65 F- 65/55
Monday Funday
10 x 4 Bench Press @ Rx- BodyWeight F- .75 BW WOD 20-18-16-14-12-10-8-6-4-2 Alt. KB Hang Cleans HR Push ups DU’s (2:1 Singles)
Partner WOD
Partner WOD: Hang Clean x 100 Scottsdale Rd. Run S2 OH x 75 Scottsdale Rd. Run Ball Squat x 50 Scottsdale Rd. Run Toes to Bar x 50...
Thursday Work
“Diane” 21-15-9 Deadlift HSPU RX-225/155 F-195/125
Hump Day WOD
5 Rnds For time Big lap 20 Thrusters (Bar Only) 20 Hollow Rocks
Frontin' on a Tuesday
Warm: 5 x 15 Front Squat Bar Only WOD: Front Squat Establish a 1 RM
Monday Round 2
18.3 14 Cap 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20...
