WOD (Page 139)

Skill for Open Open Wod 18.1 Then: Back Squats 1*8 65% 1*8 70% 1*8 75% 1*8 80% Or 5 giant sets max DB presses max Strict TTB max Ring Dips max DB bent over row Rest 3min btw sets

Emom 8 – 4 rounds A. Max strict pull ups B. Max DB presses You choose weight For time 30 Double Unders 30 Box Jump Overs 30 Wall balls 30 Power Cleans 30 front squats 30 HR-Push ups 30 Pull Ups 30 Air Squats+SLBALL 30 Deadlifts 30 cal Row M 50 W 35

Front Squats 1*8 65% 1*8 70% 1*6 80% 1*6 85% 21-15-9 Squat cleans Box Jump overs Push Jerks M 60 W 40 Time Cap 15min

Hspu skill work 5x Amrap 5min 50 DU buy in then: 5 CTB 5 Burpee Box Jump over 5 Hspu +1 rep each round Rest 3 min

Find a Heavy 1RM in Power Snatch 15min 5 Rounds 10 TTB 10 Power Snatches Rest 3min 5 Rounds 10 Heavy Kb swings 32/24 10 Thruster M 45 W 30

Amrap 20min Teams of 3 Partner A + B: PART A: Partner DL hold 220/160kg Partner C: PART B 20m Farmer Carry 60kg/40kg- left arm 15 Push Ups + 15 Burpees over the bar 20m Farmer Carry – right arm Each Partner has to complete PART B then start a 400m Run together.

„Fight gone Bad style“ 3 Rounds of 1 min Doubles 1 min Thruster 1 min DB Walking Lunges 1 min Kipping Pull Ups 1 min Rest M 45 W 35 (Gewicht sollte etwas schwerer als das Open Gewicht sein, Ziel ist es min 8 Thruster in der Minute zu schaffen Db Walking Lunges , Gewicht darf hängen, muss nicht auf den Schultern liegen. Beginner: 3 Rounds 1 min Row 1 min Wall Balls 1 min Split Lunges ( no weight) 1 min strict Knee Raises or Knee to elbows 1 min Rest

Back Squats Week 3 1*8 65% 1*8 70% 1*6 80% 1*6 85% 21-15-9 Hspu Deadlifts M 100 W 70 Beginner: Amrap 8min 5 KB / DB strict press 5 Deadlifts (heavy) heavy as possible, get comfortable with movements and build some strength

On the minute x7 2 Power Snatches 2 Squat Snatches climbing weights 7 Rounds 15 Pull ups 10 Overhead Squats M 60 W 40 TC 18min Beginner: 5 rounds 10 Jumping Pull Ups 10 OHS

For time In Teams of 3 50 Power Clean 50 squat Cleans 100 Thruster 50 squat Cleans 50 Power Cleans M 60 W 40 Thruster 45/30 . Change weights before and after Thrusters