8 Rounds:
8 Push Ups
8 Weighted Ab Mat Sit Ups
8 Air Squats
8 Pull Ups
8 Deadlifts
8 Power Cleans
8 SOH
8 Cal Row
time cap: 40 mins
3 Rounds:
10 Strict T2B
20 GHD Sit Ups
30 Back Extensions
Build to a moderate 5 rep
21-18-15-12-9-6-3
Deadlift
Burpees over the bar
Taking it back to WW Day 1. If you were here on opening day, this was our welcome WOD! Lets see how much fitter you are.
time cap: 15 mins
2018 prescribed weight:
RX: 185/125
RX+: 225/155
5 Rounds:
30 Lunges
30 Wall Balls
20/15 Ass Bike Cals
*2 min rest in between rounds*
Round 1: Lunges
Round 2: Farmers Carry
Round 3: Single Arm OH Hold
Round 4: Front Rack
Round 5: Back Rack
Intent: This WOD requires a lot of leg endurance. In order to finish you must keep a pretty quick pace because of the mandatory rest periods. Remember if I give you a rest period, I expect you to bust ass for that rest.
**Farmers carry lunge has 2 DBs. OH Hold lunge has 1 DB. Front rack weight should be lighter than back rack weight.
time cap:30mins
1 min D Ball OH Hold
30 sec seated D Ball OH Hold
3 Rounds:
20 Russian Twists
20 Weighted Sit Ups
Wave Loading:
Build to a moderate 3 rep; once there, add 5-10 lbs each time until you get to that last single.
10 min AMRAP:
10 DU
1 Power Snatch
20 DU
2 Power Snatch
30 DU
3 Power Snatch
40 Du
4 Power Snatch
…
Intent: Pick a weight that is challenging for you but not something you will fail. The goal is to maintain good snatch form at a slightly heavier weight while the DUs fatigue your shoulders.
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