First Open Workout of 2023! Good luck and have fun!
Warm Up:
On a 6:00 clock:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 false-grip ring rows
5 low ring muscle-up transitions
Specific Warm-Up:
2 sets:
5 kip swings
5 wall-ball shots
2 sets:
5 kipping knee raises
5 wall-ball shots
WOD: OPEN: 23.1 (Repeat 14.4)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb) (9/10 ft)
30 cleans (95/135 lb)
20 muscle-ups
Intermediate:
(Scaled Option)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
Beginner:
(Foundation Option)
Complete as many reps as possible in 14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
HOME WOD:
Equipment:
AMRAP 12:
60 alternating single-leg squats
50 push-ups
40 DB front rack walking lunges
30 DB-facing burpees
20 DB squats
Max-rep wall walks
– Use two DBs.
Bodyweight:
AMRAP 12:
60 alternating single-leg squats
50 push-ups
40 weighted front rack walking lunges
30 line-facing burpees
20 weighted squats
Max-rep wall walks
– Use two DBs.
Movement scaling options:
Cal Row: 60 strokes on the rower
Toes to bars: Hanging knee raises, sit-ups
Wall ball shots: Reduce the load while maintaining the target heights.
Cleans: Reduce the load, substitute DB options as needed for injured athletes.
Muscle-ups: Chin-over-bar pull-ups, push-ups, substitute ring rows for injured athletes.
Cool down:
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side