BENCHMARK WOD: OPEN 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Intermediate:
Same as Rx
Beginner:
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Home Workout:
AMRAP 20:
8 V-ups
10 dumbbell hang clean and jerks (35/50 lb)
14 alternating dumbbell step-ups (35/50 lb) (20/20 in)
– Use one dumbbell.
Movement scaling options:
Toes to bar: Hanging knee raises, lying leg raises
DB hang clean and jerks: Load
Row: Bike/ski
Cool down:
2 sets:
:30 child’s pose stretch
:30 saddle stretch