5 rounds
Legion Run
13 dead lifts (185/135)
5 wall walks

5 rounds
Legion Run
13 dead lifts (185/135)
5 wall walks

120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
A. EMOM for 30 min:
1) 7 T2B + 30 DU
2) 10 burpee + 15 KB swing @ 12 kg
3) rest
166/179

4.5 min AB

Morning: 45 min crosstrainer
131/142

Afternoon: 130 min
1.Skill
A. Ring MU practice for 35 min
- Progressions
- Ring MU from boxes 3 x 1 reps
- Ring MU from ground 9 x 1 reps
- Total ring MU 12 x 1 reps

2.Own warm up for Open 18.1 + class warm up, total 35 min

3.Open 18.1

4.Cool down: 10 min AB

5 rounds
Legion Run
13 dead lifts (185/135)
5 wall walks
went ahead annd finshed 5 rounds

5 Rounds for Time

7 Burpee
14 Squat
21 Jumping Lunge
88m Farmers Carry @48/32

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

80 min

1.Skill
A. HSW practice for 20 min

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups > singles / attempts

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

15 Burpees

30 Supermans each leg

Paleo Chair Hold - 1min

7min AMRAP - Lunges (back foot on 4inch step)
- complete as many lunges as possible in 7mins, back knee must touch ground, every lunge is one point, change legs whenever you want
- 230 Lunges

7min AMRAP - 5 x 40kg Hang Clean + 5 Head Touch Push Ups
- 15 rounds

12mins to practice push press and push jerk
- in groups of 3 and try and find 1RM each person
- i just did a few at 40kg every so often
- spent the rest of the time teaching the 2 cute girls in my group how to do the movements! :o)

1min Plank immediately followed by 20 situps

Clean -225#
Bench-180#
OHS-105#