Warm Up:
5 minute clock:
5 jumping jacks
10′ bear crawl // 1 wall walk
5 muscle snatches
10 overhead alternating lunges
5 lateral hop over PVC // 15 single-unders
Specific Warm-Up:
2 sets:
3 hang power snatches
3 overhead squats
3 hang squat snatches
3 snatches
WOD: BENCHMARK OPEN 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
Intermediate (Scaled):
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)
If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
Beginner (Foundations):
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
55 jumping jacks
12 snatches (35/45 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (35/45 lb)
If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
5 bear crawls
65 jumping jacks
6 snatches (35/45 lb)
HOME WOD:
Equipment:
For time:
800-m DB farmers carry
– Perform 20 alternating single-leg squats every time you put the DBs down.
– Use two DBs.
Bodyweight:
For time:
800-m DB farmers carry
– Perform 20 alternating single-leg squats every time you put the DBs down.
Movement scaling options:
Wall walks: scaled wall walks, 5-ft bear crawls
Double-unders: single-unders, jumping jacks
Snatches: reduce loading
Strict HSPU: hand-release push-ups, bear crawls
Cool down / Post-Workout Skill Work:
Accumulate:
1-minute couch stretch/leg
30-second elevated pigeon stretch/leg
30-second doorway pec stretch/arm