OPEN WOD 21.3
For total time: (15min cap)
15 front squats ages 16-54: 95/65 ages 14-15 & 55+: 65/45
30 toes-to-bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups ages 55+: chin over bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups ages 55+: chest to bar
15 thrusters
Scaled ages 16-54: 65/45, hanging knee raises/chin over bar/chest to bar
Scaled ages 14-15: 45/35, hanging knee raises/chin over bar/chest to bar
Scaled ages 55+: 45/35, sit-ups, jumping pull-ups, chin over bar pull-ups
OPEN WOD 21.4 (Time cap: 7 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.
WARM-UP
Reach for toes/sky/trunk twist
8 alternating Cossack squats, 5 air squats
Spiderman stretch left/right, horse stance with wrist stretches
3 cycles cat/cow, 5 push-ups, 4 mountain climbers
Pull-up warm-up (hang from bar, active/inactive, flagpole stretch, back slaps/skier swings, kipping swings)
Practice a few each of T2B, pull-ups, C2B and Bar muscle-ups
Barbell Warm-up: 5 front squats, 5 strict press, 5 thrusters
With WOD weight: 3 front squats, 3 T2B, 3 thrusters, 3 C2B
Practice complex (21.4) — build up and hit the first weight you plan on attempting. Then, arrange weights needed for 21.4 and set them beside your bar so they are ready when you need them.
**********************************************************************
We will be hosting the OPEN in all regular classes. In order to complete both 21.3 and 21.4, ALL CLASSES WILL BE ONE HOUR AND FIFTEEN MINUTES. Classes will start at their regular time and finish 15 minutes after their usual finish time. Please plan accordingly.
Don’t forget to arrive early to warm-up on your own!!
**********************************************************************
