Friday, March 11 2022

***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.

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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!

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