Warm Up:
1 set:
10 over-the-fence
10 under-the-fence
20 walking lunges
10 inchworms + 1 push-up/rep
10 alternating spiderman stretches
20 alternating hip taps
10 jumping lunges
10 jumping squats
20 double knee tucks in plank
Specific Warm-Up:
On an 8:00 clock:
1 clean (building)
Build to 75-80% of your best clean
BENCHMARK OPEN WOD: 18.2 and 18.2A
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees
For load:
1-rep-max clean
Intermediate:
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/35 lb)
Bar-facing burpees
– Athletes may step over their bar.
For load:
1-rep-max clean
Beginner:
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (10/15 lb)
Bar-facing burpees
– Athletes may step over their bar.
For load:
1-rep-max clean
HOME WOD:
Equipment:
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
DB-facing burpees
– Use two DBs.
In remaining time:
Max-rep DB thrusters
– Use two DBs.
Bodyweight:
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Weighted single-leg squats (15-25 lb)
Object-facing burpees
In remaining time:
Max-rep burpees to a 12-in target
Movement scaling options:
DB squats: Load, DB lunges
Bar facing burpees: Step over the bar, regular burpees
Partner option:
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Synchronized DB squats (1 DB per partner)
Synchronized bar-facing burpees
For load:
1-rep-max clean
– Partners alternate reps building up to a heavyweight.
Cool down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves