Open-Minded
Conscientious
Extroverted
Agreeable
Neurotic
The killer combination is high open-minded, high conscientious, low neurotic.” – Graham Duncan
Warm Up:
1 set:
100-m jog
20 sit-ups
1 set:
100-m run
20 v-ups
1 set:
200-m run
10 burpees
Specific Warm-Up:
Toes to Bar Review
BENCHMARK WOD: 2021 EVENT 10
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
Time Cap: 30 Min
Intermediate:
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
Beginner:
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
Home WOD:
For time with a partner:
30 v-ups
1.5-mile run
30 v-ups
1.5-mile run
30 v-ups
– One partner works while one rests. Partition the runs and v-ups as needed.
Movement scaling options:
Run: Distance, bike, row, skierg
Toes to bar: Reps, knees-to-armpits, hanging knee raises, v-ups
Individual option:
For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
Cool down:
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch