Wed, 09/05/2018


“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar

L2 Hang DB Snatches 18 Knee Raises or Situps L1 Sub Single Arm DB Press for DB Snatch Situps for T2B

Notes:

Today’s rep scheme is designed for athletes to be able to complete sets unbroken when fresh, but the time they are working will likely require them to break once on each set to keep moving for the majority of the 18 minutes. A short break at the half way point or just past the half way point should do the trick. 8-7 or 10-5 on the wallballs, 6-6 on the dumbbell snatches, and 5-4 on the toes to bar. Even for athletes who are thinking about going unbroken, sticking to two sets might be beneficial, just with a very quick rest between. Athletes are holding onto an object for the last three movements. Getting back to the bike is a great opportunity to not hold onto anything, focus on breathing, and gear up to try and go two sets again on the three movements to come.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

Clean Complex 5 Sets (On the 2:00): 3 Hang Squat Cleans + 1 Split Jerk Building in Weight

Deadlift On the Minute x 8 2 Repetitions (Aim to Beat Last Week)

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