The Sport Of Fitness

WOW OPEN 18.5 – SATURDAY 24.03.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Thrusters – Kipping

CONDITIONING
OPEN 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 45
Women use 30
Scaled: (Ages 16-54)
Men use 30 kg, perform jumping chin-over-bar pull-ups
Women use 20 kg, perform jumping chin-over-bar pull-ups

WM “BENCHMARK WOD” 280317

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
15 Air Squats
10 Box Jumps
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Ankle – Hips – Press ( Strict – Push ) – Front Rack

CONDITIONING
BENCHMARK WOD
“OPEN 17.5”
10 Rounds For Time of:
9 Thrusters
35 Double-Unders

Rx :- #43/29. and perform Double Unders
Scaled:- #29/20. and perform Single-Unders
Time Cap 40 min

ACCESSORY WORK
Pull Up Band Crunch 3×15-20
GHD Sit-Ups 3×10-12
Hanging leg raise 3×12-15
GHD Hip-Extensions 3×15-20
Barbell Good Mornings 3×6-8