“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” – Greg Glassman
Congrats to everyone who completed 18.1! Awesome job to everyone at Warlock from the camaraderie, to spirit, to intensity during the workout! Super excited for what week two brings our way.
A. Front Squat 4×4 @70%
B. AMRAP 5
150 DU buy-in…
12 Deadlifts @ 225/155
12 Burpees Over Bar
Rest 3 Minutes
AMRAP 5
150 DU buy-in then..
9 Deadlifts @ 275/185
9 Burpees Over Bar
Rest 3 Minutes
AMRAP 5
150 DU buy-in then…
6 Deadlifts @315/225
6 Burpees over Bar
Performance – 150 DU’s RD 1 @185/125 | Rd 2 225/155 | RD 3 275/185
Warlock Fitness – 100 DU’s RD 1 135/95 | Rd 2 185/125 | Rd 3 225/155
Warlock Fitness Light – 150 SU’s – Rd 1 95/65 | Rd 2 135/95 | Rd 3 185/125
Bonus
A. 4 Rounds –
1 Min Assault Bike, 30 Seconds Rest
1 Min Thrusters @ 95/65, 30 Seconds Rest
B. 60 Sit Ups, 60 Second L Sit
Warlock Weightlifting:
A. Snatch – 70%x1x2, 75%x1x3
B. Snatch High-Pull – 75%x3x4
A1. KB Swing – 3 x 15
A2. Standing Plate Twist – 3 x 15/side