WOD for 2/2/18


A. AMRAP 20:
– 50 Wallballs (20/14)
– 50 Double Unders (100 singles)
– 40 Box Jumps (24/20)
– 40 Toes to Bar
– 30 Pull-ups (C2B)
– 30 Burpees
– 20 Cleans (145/100)
– 20 Jerks (145/100)
– 10 Snatches (145/100)
– 10 Ring Muscle-ups

This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups.

Additional Conditioning:
**The AMRAP will take a while to warm up all movements, so with remaining time in class feel free to complete either of these.

1. For Time:
6 – 9 – 12
Parallette Handstand Push-ups
Power Snatches (185/135)”

2. Odd Object
5 x AMRAP 1:
7 D-Ball Cleans (150/100)
Max Bar Muscle-Ups in Remaining Time
*Rest 1 minute between rounds

Olympic Lifts