Warm Up:
1 set:
12 walking lunges
:20 hang from pull-up bar
10 kip swings
10 alternating single-arm dumbbell deadlifts + shrug
12 dumbbell overhead walking lunges
3 pull-ups
3 chest-to-bar pull-ups
8 alternating single-arm dumbbell muscle snatches
6 alternating single-arm dumbbell power snatches
BENCHMARK WOD: OPEN WORKOUT 26.2
For time:
80-foot dumbbell overhead walking lunge (35/50 lb)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap 15:00
Intermediate:
For time:
80-foot dumbbell overhead walking lunge (20/35 lb)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Time cap 15:00
Beginner:
For time:
80-foot walking lunge
20 alternating dumbbell snatches (20/35 lb)
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Time cap 15:00
Home Workout:
80-foot dumbbell overhead walking lunge (35/50 lb)
20 alternating dumbbell snatches
20 dumbbell bent-over rows
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 dumbbell bent-over rows
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 renegade row + push-up (dumbbell push-up + plank row, left, + plank row, right = 1 rep)
Time cap 15:00
Movement scaling options:
DB overhead walking lunges: Load, reps, single-kettlebell goblet hold walking lunges, unloaded walking lunges.
DB snatch: Load, reps, alternating hang dumbbell snatches.
Pull ups: Reps, jumping pull-ups, foot-assisted pull-ups, banded strict pull-ups, ring rows.
CTB pull ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping pull-ups, foot-assisted pull-ups, banded pull-ups, ring rows.
Muscle up: Reps, jumping muscle-ups, low-ring transitions, pull-ups + ring dips, jumping pull-ups + push-ups from the knees, ring rows.