Warm Up:
1 set:
:30 jumping jacks
10 air squats
10 shoulder presses (empty barbell)
1 set:
:30 up-downs
10 bent-over rows (empty barbell)
10 front squats
1 set:
:30 burpees
5 barbell complexes
– 1 complex = 1 power clean + 2 thrusters.
Specific Warm-Up:
1 set:
5 thrusters
3-5 chest-to-bar pull-ups
1 set:
5 thrusters
1-3 bar muscle-ups
BENCHMARK WOD: OPEN 24.3
For time, using a running clock:
5 rounds of:
10 thrusters (65/95 lb)
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (95/135 lb)
7 bar muscle-ups
*Time cap: 15:00
Intermediate:
For time, using a running clock:
5 rounds of:
10 thrusters (45/65 lb)
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (65/95 lb)
7 chin-over-bar pull-ups
*Time cap: 15:00
Beginner:
For time, using a running clock:
5 rounds of:
10 thrusters with a stick
10 bent-over rows (35/45 lb)
Rest 1 minute, then:
5 rounds of:
7 thrusters (35/45 lb)
7 push-ups
*Time cap: 15:00
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Movement scaling options:
Thruster: Load, dumbbell thruster, front squat (overhead limitation), push press (squat limitation).
Chest to bar pull-ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping chin-over-bar pull-ups, ring rows.
Bar muscle-ups: Reps, jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping chin-over-bar pull-ups, ring rows.
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg