warm up for 18.2
For 8-12 minutes, performing the following:
- 5 Cat/Cow
- 5 Straight Leg Raises Each Leg
- 5 Lateral Lunges Each Side
- 5-10 Front Rack Prep
- 4-5 MB Cleans
Each round, increase the weight on the clean until you get up to a moderate to heavy load.
You may need to remove Step 4 as the weight increases.
A OR B WOD if doing 18.2, if not do both wods
18.2
- For Time
- Part A:
- 1-2-3-4-5-6-7-8-9-10 Reps of:
- Dumbbell Squats (2×50/35 lbs)
- Bar-Facing Burpees
- Part B:
- 1 rep max Clean
- Time Cap: 12 minutes
The “SAM”
A) 10-8-6-4-2
unbroken touch and go hang power cleans
*Ascending weight as reps go down
*Take ~2 minutes rest after each set
*12 minute cap
The “JOANNA”
30 jumping lunges with mb ball going side to side