OPEN 23.1
or sections below
EMOM 12minutes
Min 1: 6 Med Ball overhead toss against wall @ 20/14 lbs
Min 2: 6 Over Unders @30/24″
Min 3: Rest
TC: 12 mins
KG: 9/7
Scaling Options
Beginner
Min 1: Med Ball toss: 8/6lbs
Min 2: 6 Hop overs @ 20/16”
Intermediate:
Min 1: Med Ball toss: 12/10lbs
Min 2: 6 Over unders @ 24/20”
5 x
AMRAP 2mins @RPE 7/10
15 Sit-ups
10 DB step up overs @ 24/20″
Max rep alternating DB Hang Clean and Jerk in remaining time
1 min rest between rounds
DB: 1 x 50/35 lbs
KG: 22.5/15 KG
TC: 15 min
Score: Total DB HC+J Reps
Scaling Options
Beginner
10 Anchored sit ups
6 DB step up overs @ 20/plate”
Max rep alternating DB Hang Clean and Jerk in remaining time
DB: 1×25/15lbs
Intermediate
As Written w/DB: 1×35/25lbs
Perform
5 x Amrap 2mins @RPE 7/10
15 Sit-ups
10 DB step up overs @ 24/20″
Max rep alternating DB Hang Clean and Jerk in remaining time
1 min rest between rounds
DB: 1 x 70/50 lbs
3 sets
:30/:30 PNF Pigeon
5/5 World’s Greatest Stretch
3 sets
15 sec L sit hold on rings
45 sec Hollow hold
Goal: Iso Core strength
Set the rings up with a box under your heels when you are in the L position that is parallel with the bottom of the rings, in order to hold you accountable to holding your feet high enough.
A. General
4mins Alternating Tabata:
– Hollow rocks
– Box step ups
– V-ups
– Rotating Scorpions
B. Specific Part A
2 sets
– 10 Banded overhead tricep extension: https://youtu.be/7hTFzDsRYKo
– 10 Bent over Band lat pull downs
C. Specific Metcon
3 reps per arm:
-DB hang clean high pull
-DB hang muscle clean
-DB strict press
-DB push press
-DB jerk