Just 1 more week before the open begins. It is highly likely some Dumbbell work will come up in the open. So if you have time spend some time practising and getting familiar with:
Dumbbell overhead lunges, singe and both arms.
Dumbbell snatch
Optional extra Rowing WOD
25 burpees & 500m for time.
2 minutes rest, repeat 3 times. This is flat out!

Monday
2 sets
30 sec German hang
60 seconds Banded chest stretch
6 Minute skills warm up with class on Jerk
Every minute, on the minute, for 12 minutes:
Jerk x 1 rep @ 70-75%
PAIRS WOD
21-18-15-12-9-6-3
Thrusters
Pull ups
RX 40/25kg RX+ 50 & Chest to bar pull ups
Tuesday
Glute Activation Warm-Up
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 1 rep @ 90% of your 1-RM Front Squat from last week.
EMOTM for 6 minutes
1/2 max Toes to bar (Focus on teaching skill to those who cant hit bar)
WOD
5 Clean 70/40kg
15 Burpees
10 Clean 60/35kg
10 burpees
15 clean 50/30kg
5 burpees
RX + 90/60, 80/50,70/40
Wednesday
Dynamic Mobility & Activation
Two sets of:
Barbell shoulder opener x 60 seconds
Wall slides 6-10 reps
Single arm kettle bell walking lunge
Take 15 minutes to build to a heaviy-ish Clean
WOD
Double unders 50
Wall Balls 27-21-15-9
2 mins rest
4 rounds For time:
10 HSPU
10 Lunge each leg Holding medicine ball


 
Thursday
Dynamic Mobility & Activation
10 x Ankle flexion with KB
45 seconds Banded hip flexor stretch
Banded monster walk x 16 steps each direction
Every 2 minutes, for 12 minutes, complete:
Back Squat x 1 rep @ 80-90%
WOD 1
8 minute Amrap
3-6-9-12….
Pull-Ups
P Snatch
2 mins rest
WOD 2
For time 12-9-6-3
Burpees
Push press
RX 40/30kg

Friday
Single arm kettlebell/dumbell snatch
EMOTM alternating for 20 minutes
ODD 5 Snatch each arm – climbing
Even 5 Ring dips
Open WOD 11.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)
Saturday
9:45 class
3 mins Max double unders
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
200m Run
20 Kettlebells swings
5 Pull ups
11am class
Ever 2 mins for 20 minutes
Deadlift x 4 @ 75% + 1 rope climb
Open WORKOUT 13.1
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35kg Snatch, 30 reps
30 Burpees
60kg Snatch, 30 reps
20 Burpees
70kg Snatch, 30 reps
10 burpees
90kg Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
20kg Snatch, 30 reps
30 Burpees
35kg Snatch, 30 reps
20 Burpees
45kg Snatch, 30 reps
10 burpees
55kg Snatch, as many reps as possible