WOD

031222

By March 11, 2022 No Comments
Saturday, March 12

WOD

Saturday’s WOD:

This is the final week of the Open! Make sure to sign up for a heat in the Google sheets doc!

Warm-up:
:30 Each (5 Min)
Jumping Jack
Yoga Push-up
Spider-Man Lunge
Scap Pull-up
Single-under
Air Squat
Burpee Pull-up
Double-under
Empty Barbell Thruster
Up/Down Dog

3 Min Warm-up Thruster to Top Weight

3 Rounds
6 Pull-up/Jumping pullup (Rnd 1) / 4 C2B/COB (Rnd 2) / 2 BMU/C2B (Rnd 3)
12 DU/SU
6 Thruster (Rx-95/65, Scaled 65/45)

WOD:
Open WOD 22.3
For time:
21 pull-ups (Scaled Jumping)
42 double-unders (Scaled single-under)
21 thrusters (Rx-95/65, Scaled 65/45)
18 chest-to-bar pull-ups (Scaled chin-over-bar)
36 double-unders (SU)
18 thrusters (Rx-115/75, Scaled-85/55)
15 bar muscle-ups (Scaled chest-to-bar)
30 double-unders (SU)
15 thrusters (Rx-135/85, Scaled-105/65)
Time cap: 12 minutes

Check out this video from WOD prep for strategies and tips!

Thursday, April 11

WOD

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