WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
60 Cal Ski (15 cal inc.)
30 Clean and Jerks (185/120)
60 Cal Assault Bike (15 cal inc.)
20 Clean and Jerks (205/135)
60 Cal Row
10 Clean and Jerks (225/150)

*Only 1 athlete can work at a time. Scale weight appropriately.

A) Coaches Choice Warm-Up

B) 5 Sets
High Hang Snatch x2 + Snatch
*Build to a heavy set

C) “2018 CrossFit Games Event 9”
35/30 Cal. Ski Erg
30/25 Burpees
45/40 Single-arm OHS, (50/35)
40/45 Alt Pistols
25 Box Jump Overs, (42/36)
200ft Sled Push (180/90 loaded)

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 1 Mile Run
immediately into:
2 Rounds
24 Alt DB Snatch (50/35)
30 Walking Lunges
then do:
800 m Run
immediately into:
2 Rounds
24 Kettlebell Swings (53/35)
30 Sit-ups
then do:

EMOM For 8 Min DO:
Odd – Overhead DB Hold x30 sec
Even – Hollow Body Hold x30 sec

A) Coaches Choice Warm-Up

B) 4 Sets
Power Clean x2.2.2
*Establish A Heavy Set

C) 5 Sets
AMRAP In 3 Min Of:
2 Power Clean @85% of todays heaviest set
4 Burpee Over Bar
6 Push-ups
rest 1 min

*Pick up every round where you left of in your previous round. Score total rounds/reps completed in all 5 sets.

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Glute Bridge x15
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
“Feet Together” Squat x15

B)
Overhead Squat
10-8-6-4-2

C) Every 6 Min For 18 Min (3 sets) Do:
25 Shoulder To Overhead (115/75)
20 Cal Assault Bike

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 3 Sets
Ring Dip x4-6 @32×3
Pistol x4-6 ea. leg @33×1
Inverted Ring Hang x15-20 sec

C) 4 Sets, Ea. For Time Of:
350m Row
rest 30 sec
350m Row
rest 30 sec
12-9-6
Toes To Bar
Front Squat (135/95)
rest 5 min

A) Coaches Choice Warm-Up

B) For Time:
200ft Sled Push (90/60 Loaded)
400 m Run
30 Single Arm DB Push Press, R (50/35)
30 Single Arm DB Push Press, L
30 V-ups
400 m Run
30 Alt. DB Squat Snatch (50/35)
30 Push-ups
400 m Run
200ft Sled Push

C) 4 Sets
Single Arm Landmine Row x15 ea. side
Banded Glute Bridge x30

A)Coaches Choice Warm-Up

B)
In Teams Of 2 Complete:
For Time:
100 Thrusters (95/65)
100 Cal Row
*Once both movements are completed, do:
100 Power Cleans
100 Wall Balls (20/15)

*Both athletes work at the same time on different movements. Alternate movements every 60 seconds. If your movement gets complete before the other, only 1 athlete works at a time, but still alternating working athletes every 60 sec. Same rules apply for both sequences.