Monday- March 5th

March 5, 2018

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*Butt kickers

*High knees

*Samson lunges

*5 broad jump burpees

*10 ring rows

*20 kb swings

 

    + Today's Warm-up Movements:

           *Wall Squats x10
             *Quad Pulls

             *Set up your equipment + weights for 18.2

 

A. 8min. EMOM:

Clean Stage Pull + Clean

with no more than 60% of max

 

 

B. Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

 

 

Workout 18.2a

1-rep-max clean

 

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, stepping burpees allowed

Women use 20-lb. dumbbells, stepping burpees allowed

Masters 55+:

Men use 35-lb. dumbbells Women use 20-lb. dumbbells

 

 

 

 

 

C. 18.2 Recovery

Hips + Quads

 

 

 

**Nutrition Challenge DO-er's: Report your points (and weights) from the second week to Richelle by the end of today (Monday)!! text: (435-760-5825)  or email: arcie03@gmail.com

Score is out of 22

 

**This month we are focusing on Rowing technique. AJ will be coming to all the classes on Thursday to do a clinic- so make sure you're there!

 

 

 

 

 

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