***DUE TO LOGISTICS, CLASSES MAY RUN APPROXIMATELY 10 MINUTES OVER***
OPEN WOD 22.3
For Time: (12 min cap)
21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups
42 Double Unders
21 Thrusters Ages 16-54 95/65 Ages 14/15 & 55+ 65/45
18 Chest to Bar Pull-Ups 55+ Pull-Ups
36 Double Unders
18 Thrusters Ages 16-54 115/75 Ages 14/15 & 55+ 85/55
15 Bar Muscle Ups 55+ Chest to Bar Pull-Ups
30 Double Unders
15 Thrusters Ages 16-54 135/85 Ages 14/15 & 55+ 105/65
Scaled (Ages 16 – 54)
- Jumping chin-over bar pull-ups, then chin-over-bar pull-ups, then chest to bar pull-ups
- Single-Unders
- Women’s Barbell – 45/55/65
- Men’s Barbell – 65/85/105
Scaled (Ages 14/15 & 55+)
- Jumping chin-over ball pull-ups. then chin-over bar pull-ups, then chest to bar pull-ups
- Single Unders
- Girl’s Barbell – 35/45/55
- Boy’s Barbell – 45/65/85
Arrive early to warm-up on your own!
3-5 minutes of light jogging or biking
3-4 minutes of general stretching
Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups
8 air squats into 6 alternating lunges
3 cycles of spiderman stretch on each side, 3 cycles of cat cow with wrist stretching, child’s pose with shoulder stretches, table top, 10 mountain climbers
On the pull-up bar: 10 second dead hang into 5 active/inactive, 5 arch/hollow kips, 10 ring rows
With an empty barbell: 2 Jefferson curls, 5 bent over rows, warm-up front rack position, 5 front squats, 5 push press
Spend 5-7 minutes warming up all pull-up variations as well as thrusters with weight.
***************************************************************
We will be performing OPEN WOD 22.2 for record in class all day today! Please arrive early to warm up on your own!
Learn more about the Open here!
***************************************************************
