Saturday 03-09-24 Workout Of The Day
Open workout 24.2
The 8:30am and 9:45am class will be hitting the Open workout as prescribed.
If you’re signed up for the open and need to be judged, come to 11am and perform the workout at that time.
Individual RX
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Scaled Version
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Foundations
As many rounds and reps as possible in 20 minutes of:
30 strokes on the rower
10 deadlifts
50 single-unders or jumping jacks
♀ 55 lb (25 kg)*
♂ 75 lb (34 kg)*
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
B.
Finisher
:30 work :15 rest (four full rounds)
1. DB Bicep curls
2. Banded Press Downs
3. Hanging leg raise (no swinging legs straight w. slight bend in knee)
On the minute, perform thirty seconds of work for the above movement followed by fifteen seconds of rest / transition to the next movement.
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