Warm up

2 rounds

15 PVC passthrough

10 empty BB hang squat C&J

5 per leg empty BB overhead lunges

Front Squat + Jerk

For load, from the rack:

5 front squats + 5 jerks

5 front squats + 4 jerks

5 front squats + 3 jerks

5 front squats + 2 jerks

5 front squats + 1 jerk

Rest as needed between sets. Start around 60% of your Clean % Jerk max and build up.

Split jerk or push jerks

Open style WOD

Wodapalooza 2018 Indy Online Challenge – WOD 1

For time:

150 Double Unders

60 Wall Balls 20/14 lbs

30 Chest-to-bar Pull-ups

150 Double Unders

Time cap: 13 min

Scaling: 200 single unders instead of double unders, or 2:30 min of attempts at double unders for each set of 150.

60 ring rows or 30 banded chest to bars

EVF360

Part A

Starting every 6 min for 3 intervals (18 min total), complete for time:

2 rounds of:

12 double DB hang squat cleans 50/35 lbs

12 double DB push jerks 50/35 lbs

12 double DB front rack lunges 50/35 lbs (6 per leg)

12 burpees

— rest the remainder of the interval

Part B

Wodapalooza 2018 Indy Online Challenge – WOD 1

For time:

150 Double Unders

60 Wall Balls 20/14 lbs

30 Chest-to-bar Pull-ups

150 Double Unders

Time cap: 13 min

Scaling: 200 single unders instead of double unders, or 2:30 min of attempts at double unders for each set of 150.

60 ring rows or 30 banded chest to bars