1
Mar
WOD 3/2/17
General04
2 min Row/2 min Bike/400m Run
Then 2 rds:
10 2 Point Squats
10 Band RDLs
10 Band Shoulder Press
10 Band Upright Rows
10e Alternating Groiners
10 V-Ups
Then 2 rds:
10 2 Point Squats
10 Band RDLs
10 Band Shoulder Press
10 Band Upright Rows
10e Alternating Groiners
10 V-Ups
Skill
Spend 15 minutes working through Clean technique and warming up to opening weight for 18.1a.
-Clean DL
-Clean Pull
-Clean High Pull
-Muscle Clean
-Power Clean
-Squat Clean
-Clean DL
-Clean Pull
-Clean High Pull
-Muscle Clean
-Power Clean
-Squat Clean
Cross Training Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Cross Training Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Cross Training Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Recovery
Cooldown
Lower body, chest
Lower body, chest