February 2018

Friday Open WOD 18.1

Workout 18.1 Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks14 / 12-cal. row Men use 50-lb. dumbbellWomen use 35-lb. dumbbell Scaled: (Ages 16-54)Men perform hanging knee-raises, use 35-lb. dumbbellWomen perform hanging knee-raises, use 20-lb. dumbbell Masters 55+:Men use 35-lb. dumbbellWomen use 20-lb. dumbbell Scaled Masters 55+:Men perform

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8 rounds for time of:Run 400 metersRest 90 seconds OR- Come in and WARM UP and MOBILITY, get ready for the Open. You will still walk out of the gym feeling like you did something productive, do not take active rest days lightly. Post total time to the Zen, not including eighth rest.

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Row/Bike For Calories Power Clean For Reps Put weight you used in ‘Description’ WOD/Conditioning:5 two minute rounds of First minute Row or Bike for calories (must do one of each during workout)Second minute Power Clean weight for reps (weight X reps = score)* *You MUST add weight each round. Conditioning:3 rounds of:GHD sit ups 10Hip

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