We will have a normal morning schedule.
Friday Night Lights will start at 5pm. The gym will be open at 4:00pm for athletes to start warming up and to help setup for the first heat.
WOD
“18.2” & “18.2A”
With a 12 minute cap:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35)
Bar-Facing Burpees
Then, in the same 12 minutes:
1RM Clean (any style)
*Unless the athlete is performing the workout scaled, they may NOT step backward or forward one foot at a time when lowering and raising on the burpee and must jump off two feet. IF YOU DON’T FINISH 18.2 IN 12 MIN AND COMPLETE A CLEAN, YOUR SCORE FOR 18.2A IS ZERO.
**Any style Clean is permitted. No Hang Cleans.
***Masters 55+ Rx: 35/20 (same style burpee)
****Scaled: 35/20, stepping down/up/over allowed.
ALLEN CORE FITNESS TRAINING
Strength
600 meter bear hug medball carry
Bench press 5×10 at 60% every two min
Conditioning
EMOM x 12:
Min 1: 10-12 burpees
Min 2: 12 seated dumbell press
Min 3: 15 Russian kettle bell swings
