Author: Christian Sieger

Morning Class:
Open 18.2

Evening Class:

Skill for 18.2

Back Squats
or accessory Strength Work

Emom 5
3 Heavy Power Snatches

Then:
7min to find Heavy Overhead Squat

5 Rounds for Time
15 Overhead Squats
400m Run
M 60
W40

Rest 1 min after each round

Find 5 Rep max Push press in 15 min

40-30-20-10
Box Jumps Over
Push Ups
+50 Double Unders after each round

Every 2 min – 5 rounds
3-5 Heavy Squat Cleans

Emom for as long as Possible – max 20min
3 Power Cleans
3 Front Squats
3 Jerks
70/50

If you cannot perform 9 reps in the minute your Wod finished:
4 or less rounds
2k run
5 or less rounds
1,6k
6 or less rounds
1,2k
7 or less rounds
800m

Skill
Single Arm OH Squat

Kipping Pull ups
1x max out
then
5×50%
Rest 1min

Amrap 7
21 Deadlifts 2×22.5 kg
20m DB OH Walk 2×22,5kg
50 Doubles

—–
5 Sets each side
10 DB rows
10 strict presses

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