Here it is, the second workout of AUDREY’S CHALLENGE. Make sure you compete in the most competitive division possible. For example if you were in the Athlete division in 1.1 you can still move up to the RX division in the second. This will help your overall results. Part of the purpose of these workouts is to really challenge yourself on behalf of Audrey.
Warm-up (15 min.): Jog 3 Min. in the Box, 2 Rounds of 10 G2OH, 10 AH Swings, 10 POF Squats. Dynamic Stretch
Strength (15 Min.): Thruster / OH Squat
2+2 EMOM for 8 Min.
Work up to weight you will use in the WOD.
WOD: AUDREY 1.2
RX Division
3 Rounds for Time:
10 Thruster @ 50% BW
10 Burpee over the Bar
(Perform burpee parallel to the bar, feet must leave and return to the ground at the
same time when you jump over the bar. No stepping over the bar allowed.)
10 OH Squat @ 50% BW
10 Burpee over the Bar
Athlete Division
3 Rounds for Time:
10 Thruster @ 40% BW
10 Burpee over the Bar
(Perform burpee parallel to the bar, feet must leave and return to the ground at the
same time when you jump over the bar. No stepping over the bar allowed.)
10 OH Squat @ 40% BW
10 Burpee over the Bar
Health Division
3 Rounds for Time:
10 Thruster @ 30% BW
10 Burpee over the Bar
(Perform burpee parallel to the bar, feet must leave and return to the ground at the
same time when you jump, (if you can), over the bar.)
10 Front Squat @ 30% BW
10 Burpee over the Bar
Scaled Health Division
3 Rounds for Time:
10 G2OH w/plates 10+10
10 Burpee on Plates
(Athlete must face the plates and cannot allow the head or body to be over the plate during the initial portion of the burpee. Athlete must jump, (if you can), onto the plates, reaching full knee and hip extention to complete the movement.)
10 POF Squat w/plates 10+10
10 Burpee on Plates
Icing: Muscle-up Progressions and 3×10 GHD Raises