Gym WODs

21-15-9 reps for time:
Rowing, calories
Thrusters @ 45% of metric
Toes to bar

Over 18 minutes:

Back squat 1-1-1-1-1-1
Max push ups after each set

Score is lowest Back squat weight,
plus total push ups.

Two rounds for time:
50 American kettlebell swings
30 Pull ups
800m run

Men use 24KG, women use 16KG.

*KB swings and pull ups can be partitioned.

Open WOD 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

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Scaled 18.3
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches
Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

20-minute AMRAP:
10 Push-ups
12 Box step ups
15 Sit-ups
150 Single unders
1:00 rest

Box step ups @ 24/20 in.

Workout of the Day:
10 minute EMOM:
2 Push press
2 Push jerk

*Add 2.5-5 LBS to last week.

AUX WOD:
2x Kettlebell racked carry
200ft - 150ft - 100ft - 50ft

Every drop mid-set is 10 chin ups.

Three rounds for time:
Row 500m
30 Wall balls
7 Muscle ups

Men use 20 LBS wall ball
Women use 14 LBS wall ball

Sub 15 Jumping CTB pull ups and 15 push ups for muscle ups.

Beginning every 5:00 x4 rounds:

5 Front squats
400m Run
10 Burpee over bar

Score is total time worked.

Take 15 minutes:

Build to a 3RM push press

Compare to Feb 5th, 2018

Rest 4:00. Then,

7 minute AMRAP of:
10 Sumo deadlift high pull
10 Push press

Use 60% of 3RM push press for barbell

Workout 18.1a
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a