Many of you are re-testers! There is one goal today, beat your previous attempt. Did you pace it just a little too slow and speed up a little too late? Did you finally find your Clean and Jerk technique at minute 15? Whatever the case may be, today you simply make one or two changes and roll the dice again.
If this is your first round, good luck folks. Make sure to pay special attention to your specific WOD requirements for your Rx or Scaled division.
OPEN WOD 18.1 – Rx
20 Min AMRAP
8 Toes to Bar
10 DB Hang Power Clean and Jerk (50/35)
12/14 Calorie Row
Rx athletes who are 55 and older will be using lighter DBs at 35/20# but complete the remainder of the workout as written.
Rx athletes b/w 14-15 will use 35/20# DBs also and complete the remainder of the workout as written.
Rx athletes b/w 16-17 will going Rx
Open WOD 18.1 – Scaled
20 Min AMRAP
8 Hanging Knee Raises
10 DB Hang Power Clean and Jerk (35/20)
12/14 Calorie Row
Scaled athletes who are 55 and older will be doing 8 Sit-ups, 10 DB Hang Power Clean and Jerks with 20/10# DBs and the regular Calorie Row of 12/14.
Scaled athletes b/w 14-15 will be doing 8 Hanging Knee Raises, use 20/10# DBs and complete the regular Calorie Row of 12/14.
Scaled athletes b/w 16-17 will complete 8 Hanging Knee Raises, use 35/20# DBs and complete the 12/14 Calorie Row.
Athletes, figure out how you want to flip that DB around. Try different methods before the WOD so you can settle on one or two methods you want to use.
Toes to bar will be what it will be. Stay aggressive, stay efficient and keep pushing hard at the end. Athletes, you can wear hand protection or you can tape the pull-up bar but you cannot do both.
You’re going to be on the rower for a long time today. Push a hard and sustainable pace and stay there.
Good Luck To You All!!!
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