0:00 – 12:00 12 Min EOMOM 1st Min (partner 1) Bear Complex, heavy 2nd Min (Partner 2) 2 Rope Climbs or 1 Legless   2 min break   14:00 – 24:00  For Time: 10 Min Cap 60 DB Clean & Jerks, switch as needed, 50’s/35’s 60 Cal bike or rower *working at the same time. Switch as needed    2 min Break   26:00 – 36:00 10 min AMRAP relay – Ab Wrecker 2 4 Strict Toes through rings (sub w/ v-ups) 8 Med Ball Sit-ups, 20/14 :30 Front Plank , 45/25 (Both partners hold front plank every round. The partner doing the round, uses weight)              Read more

Back Squat   5×2   Then:   4 rounds of: 15 Med Ball Cleans (20/15) 20 Pushups 25 Box Jumps (24/20)   Post Loads and Times to ZEN and Comments:  Read more

RDL: 3 x 5 L-Sit: 3 x M.E *try different variations (hang, parallettes, rings)   THEN…   3 Rounds 21 Wall Ball Shots, 20/14 30 Double Unders 15 Russian Twists, 20/14 20 Double Unders 9 Strict Med Ball Pull-ups, 20/14 10 Double Unders    Sat Feb 9 Looking for judges sign up HERERead more

EOMOM 10 Minutes 3 Muscle Ups-ODD 3 Hang Snatch @ 75%+-Even Then…. 21-15-9 Hang Snatch 115/83 C2B Pullup Cal Bike or Row    Read more

TWOW:  10x 100m Hill Sprints at RPE 9, walk back recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -5 sets of as many unbroken ring muscle ups as possible.  Rest as needed between sets No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODS: Crossfit Open 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35 14-cal. row And….. 100 Burpees as unbroken as possibleRead more