OPEN WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 35/20
Bar-facing burpees

Workout 18.2a

1-rep-max deadlift

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

18.2 is...

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

Time cap: 12 minutes to complete 18.2 AND 18.2a

Skill: 16 min EMOM, alternating movements
Min 1) 8 (Right) Single Arm DB Bench
Min 2) :20 Right side Pillar Hold
Min 3) 8 (Left) Single Arm DB Bench
Min 4) :20 Left Side Pillar Hold

WOD: 12 min AMRAP

Skill: Bench
E2MOM - percentages of 1 rm Bench
0:00-2:00 10 reps @ 50%
2:00-4:00 8 reps @ 60%
4:00-6:00 6 reps @70%
6:00-8:00 4 reps @ 80%
8:00-10:00 2 reps @ 90%

WOD: 3 Rounds for Time

REST DAY

Skill: Front Squat E90 seconds for 8 rounds
Work up to a heavy two

WOD: Partner WOD - partner completes full round
6 min AMRAP
5 Shoulder to Overhead 135/95
5 Front Squats

Score: FS wgt/ time

Skill: Deadlift Review/Warmup

WOD: 20 min AMRAP
400m run/500m row/1000m bike
15 Deadlifts 155/105
*Please take the time to properly warmup hamstrings and deadlifts.
**May switch between run, row, bike

Skill: Class Skill

WOD: Class WOD

Accessory: 4 Rounds
200m run
9 HSPU
:90 rest (decrease rest by :15 each round)