Email your week 1 score sheets by close of business today.
WARM UP
Ride or Row 5 min
2 Rounds of Cindy
Dynamic Stretch
Clean Warm up
STRENGTH
Squat Clean Cycling and Strict Pull Ups EMOM for 10
Even 5 Reps Squat Clean cycling use a weight you can cycle for 5 touch and go add weight or reps
Odd 5 Strict Pull Ups add weight as you go. Work on Negative pull ups if you dont have pull ups yet.
WOD
OPEN 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees
Rx:
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
55+ 35/20 Dumbbells
18.2 A
To be completed in the 12 minute time-cap of Open 18.2:
•1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
ICING
KOT 20 Jefferson Curl
Handstand Walk practice or Handstand holds