WOD: 'Fly South'
800m Run
50 Push-Ups
400m Run
50 Kettlebell Swings (70/55)
400m Run
50 Burpees
800m Run
***404 BARBELL SKILLS & STRENGTH @ 8AM***
5 Minute EMOM
2 Turkish Get-Ups
5 Minute EMOM
2 Power Clean & Jerks @ 40%-60% (performed as quality singles)
Then, 7 x Power Clean + Hang Squat Clean + Push Press + Jerk
Updated: Mar 23, 2018
WOD: CrossFit Open 18.5
7 Minutes to Complete as many reps as possible -
3 Thrusters (100/65)
3 Chest to Bar Pull-Ups
6 Thrusters (100/65)
6 Chest to Bar Pull-Ups
9 Thrusters (100/65)
9 Chest to Bar Pull-Ups
12 Thrusters (100/65)
12 Chest to Bar Pull-Ups
Continue adding three reps until time has expired.
Scaled - (65/45) & Jumping Pull-Ups
Masters - (65/45) & Pull-Ups
***404 MISSFITS @ 10AM***
400m Medball Run (14#), then...
20-18-16-14-12-10-8-6-4-2 of the following -
Squat Jumps
Hand Release Push-Ups
2-4-6-8-10-12-14-16-18-20 of the following -
Split Jumps
Abmat Sit-Ups
PRE: Open Prep
Spend 5 Minutes w/ LAX ball or roller on lower body
1000m Row
Spend 5 Minutes w/ LAX ball or roller on upper body
800m Run
2 Rounds for quality -
10 Side Lunges
10 Slow Mountain Climbers
Finish with 5 Minutes of Speed Ladder drills + 3 Shuttle Sprints
WOD: 10 Minute AMRAP
15 Abmat Sit-Ups
10 Dumbbell Snatches (50/35)
5 Burpees over Dumbell
Spirit of the WOD - Choose intensity for the workout based on intention of completing 18.5 tomorrow.
AFTER PARTY: 20 Scorpions
