Open 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Final Open Prep
Part A:
Work up to a heavy triple on bench
Part B:
10 Rds of 8 Muscle snatch 75/55, 6 pistols, 4 BM
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/84920706345
Accumulate 500 step ups
Start very minute with a 30 second plank
Love This Combo
A: On the two minutes for 10 rounds at increasing loads 2 Jerks and 2BJ at 36"/28".
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/84920706345
12 Odd object deadlifts
9 Odd object bear hug squats
6 odd object thrusters
1 minute plank
rest 1 minute
x 10 rounds
Up Schitt's Creek
On the 7 minutes x 4. Score is cumulative rest mark rest.
50 WB - 25 Cal row - 20 T2B
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/84920706345
On the 90 seconds! x 20
12 Med ball Twist
6 sit -ups
12 J lunges
6 squats
If you can't finish take a round off
Score is total amount of completed rounds
So Fit!
80 secs on 40 seconds off X 6 -
Rest 5 minutes and repeat
AMRAP and pick up where you left off
10 DB power cleans at 50/35 + 8 HSPU.+ 6 DB thrusters
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/84920706345
30 min EMOM
1. 5 push ups
2. 10 Odd object press
3. 15 squats
If you can’t get the work done in a minute then rest 1 minute and get back in and try.
Score is total completed rounds!
Open 21.2 Redo
Double Espresso
Open 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
1 minute AMRAP at each station 3 rounds
1 - burpee over an object
2- sit-up to a twist
3 - push ups
4 - odd object hang snatch or swing
5 - Odd object ground to overhead
6 - rest
My lovely triplet
On the 2:30 x 8
5 Power snatch 155/105
10 C2Bs
20 WBs
Score is cumulative rest
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
Accumulate a 4 minute plank
Then:
200 lunge steps
100 squats
50 push ups
25 V-ups
Finish with a 4 minute plank!
You'll thank us later
On the 2 minutes x 10 at increasing loads - 2 full cleans
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
8 rounds of
8 burpees
8 jumping squats
Rest 2 minutes
8 rounds of
8 Bent over odd object strict press
8 push press with odd object
Rest 2 minutes and repeat!
Open Hangover
7 minutes on 2 minutes off, 7 minutes on, 4 mins off, finish with 7 minutes on.
For this WOD you'll have to set the clock to count up from zero and track your work/rest.
The WOD is as follows - AMRAP - 18 Box jump overs 24/20", 14(7 per arm) One arm DB thrusters at 50/35, 10 T2B. Start where you finish on every work interval.
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
Tabatta - Max reps with 20 sec on / 10 sec off x 8 rounds /movements
Mountain Climbers
Med Ball Twist
Odd Object seated strict Press
Odd object KBS
Rest 3 minutes and repeat
Thinking Ahead
1 min on 30 seconds off X 10 -
Odd - rounds - 5 Bar MU + AMRAP alternating DB Full snatch 50/35.
Even Rounds - 14/12 Cals AMRAP Burpees over the rower
Rest 5 minutes and repeat
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
10-9-8-7-6-5-3-2-1
of Burpees
Hollow Body Rocks
Rest 3 minutes then
1-2-3-4-5-6-..10
of the same movements
OPen 21.1 Redo
All the OHS
21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181
30 min EMOM
1. 80 DU
2. 20 DB snatch 50/35
3. 20 BJ over 24"/16"
4. 20 Sit-ups
5. AMRAP One arm devil press
6. REST
EMOM for TJ
30 min EMOM
1. 25 WB
2. 5 BM
3. 25 KBS 1.5/1
4. 40 Feet of HW
5. AMRAP 1 Arm Devil Press
6. Rest
Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181
10 Push press
20 Hollow Body rocks
10 cleans
15 V-Ups
10 deadlifts
10 sit-ups
Rest 2 minutes
x 8
Is that jump height Accurate?
A: On the two minutes for 10 rounds at increasing loads 1 clean and jerk and 2 BJ at 36"/28".
Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181
7 mins on 2 minutes off x 4
Start each round with a 2 minutes of plank shoulder taps
AMRAP
16 sit up to a twist
12 KBS 1.5/1
8 Bent over rows (95/65)
Open Prediction
2 RFT of
40 DU
20 lunges
10 C2Bs
10 per side One Arm DB OHS
Rest 2 minutes and repeat
Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181
90 seconds on 45 seconds off x 5 rounds
60 DU, 15 thrusters 95/65 or DBs, AMRAP Bar hop Burpees
Rest 5 minutes
Repeat
Excitement in the Air
On the 3 minutes x 10
14/12 Cal Row
7 Burpees over the rower
7 T2Bs
7/per side One arm DB Hang clean and Jerk
50lbs/35lbs
Score is cumulative rest!
Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181
2 minutes on 1 minute off x 5
20 BJ overs
AMRAP DT (barbell or DB)
Rest 5 minutes
2 minutes on 1 minute off x 5
20 BJ Overs
AMRAP
5 push ups
10 squats
15 criss cross