WOD Blog
 | Tue, Jan 3 2023 |  |
| Tue Jan 3 2023 Strength Accessory | Tue Jan 3 2023 Power Clean | Open WOD 18.2 | Open WOD 18.2a |
Tue Jan 3 2023 Power Clean
(Weight)
5 Deadlifts (Empty BB)
5 High Hang Cleans (Empty BB)
5 Hang Cleans (Empty BB)
5 Cleans (Empty BB)
5 Front Squats (Empty BB)
3 Power Cleans (Light)
3 Squat Cleans (Light)
1-2 Cleans (Next Jump)
...Keep hitting 1-2 reps as you build to your opening weight. These can be squat or power cleans.
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Open WOD 18.2
(Time)
'Open Workout 18.2'
1-2-3-4-5-6-7-8-9-10:
Dumbbell Squats 50/35s 35 / 20s
Bar-Facing Burpees
*Time Cap: 12 Minutes To Complete 18.2 AND 18.2a*
If you finish 18.2 before the 12:00 use the remaining time to build to a 1 RM Clean. Squat or Power
Dumbbell Squats: Athletes can rest the dbs on the shoulders or hold them in their hands. Weights should allow for unbroken every round.
Bar Facing Burpees: Barbell can be preloaded to opening clean weight during this first part.
- This workout is all about who can stay strong and hold their pace in rounds 8-10.
- We will want to move fast in the first few rounds but we should only do this if we feel confident we can hold that pace throughout or that we know our pace will only slow down slightly.
- Transitions are key here. Take as little steps as possible between your squats and your burpees.
- Pace the burpees in a way that will allow you to hold on for unbroken sets of dumbbell squats.
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