Specific Warm-Up:
3 sets:
3 touch-and-go + 3 single cleans
– Increase load each set.
OPEN 23.1 BENCHMARK WOD:
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (14/20 lb) (9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
Intermediate:
AMRAP 14:
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:
AMRAP 14:
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 Workout:
AMRAP 14:
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (20/35 lb)
30 dumbbell power cleans (35/50 lb)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters.
– Use two dumbbells for the cleans and squats.
Movement scaling options:
Row: 60 strokes on the rower, bike or ski
Toes to bars: Hanging knee raises, sit-ups
Wall ball shots :Load, med-ball front squats, med-ball push presses
cleans: Load, dumbbell options
Muscle ups: Chin-over-bar pull-ups, push-ups, hand-elevated push-ups
Cool down:
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side