Tuesday 01.08.2018

ANNOUNCEMENTS
– Our January On-ramp class begins tonight, Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Power Clean (45lbs)
10 x Front Squat
III. Mobility

“Open Workout 18.2 & 18.2a”

Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees

Workout 18.2a

1-rep-max clean

NOTES:

Scaling: Scaled athletes should complete 18.2 against a 9:00 clock. This will ensure they are able to make attempts at a clean & jerk in the remaining time to post as score for 18.2. Should there not be enough dumbbells for the class. Optional front squats with the barbell should be completed at 95/65 pounds respectively.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound.

Post times for 18.2 and weight completed for 18.2a to comments.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) for each of the following movements.
-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)

Notes: Alternate movements every interval until 8 rounds of all three have been completed. Scale movements as necessary and if also applicable the time intervals may interpreted as 8 Rounds of :10 work x :20 rest.