Monday 180212

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WOD Part 1

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With a running clock complete for time:

21 – 15 – 9

Dumbbell Snatch, 55#/35#

Burpee-Over-Dumbbells

7:00 Cap on Part 1.

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WOD Part 2

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When the running clock hits 12:00 complete 3 rounds for time of:

10 Deadlifts, 315#/205#

10 Burpee Box Jumps, 24″/20″

7:00 Cap on Part 2.

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Did someone say deadlift? PC: Elina George

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18.0 Plus Some Other Fun!

Today you have 2 quick couplets and a running clock. For bigger WODs, half will start on Part 1 and half on Part 2. You have a 7:00 time cap on each piece and you will start your second part at the 12:00 mark. As those of you who are good at math have no doubt figured out, this will give you 5:00 rest between parts.

For 18.0 we know that 39 of you who competed in the In-House Comp or attended the Saturday WOD that day already had a shot at 18.0. That’s OK. Why? Because you get a chance at a PR today! It’s been over a week since you did this workout and the volume isn’t high. Hopefully you walked away with a couple “I wish I had done _____” after your first shot at it. Well, here’s your chance to try it out. For those who didn’t get to do 18.0, you’ll be introduced to the new Open standards for DB snatches and burpees. Pay careful attention to the briefing today, the devil’s in the details!

After your recovery you get to do a bunch of deadlifts and more burpees. Lucky you! For both of these workouts today you’ll have the chance to get after it. They’re each capped at 7:00 but we know you’ll finish well below that. Get ready to start your week off right!