Saturday 3-12-22 Workout Of The Day
OPEN WORKOUT 22.3
This is the final week of Open workouts. Members will have a chance to take on the open workout solo or there will be a “modified” version to be done as a partner workout 🙂
Alternate working partners to achieve the required number of reps at each stage. Double unders should be done for the total number seperately and one after the other. Single unders can be done for DOUBLE the number of DU’s. Weight increases are recomended for each stage as the reps drop each round. Pick weights where you can maintain controled and consistent movement. DB’s or Kettlebells can be used instead of a barbell if your front rack position isn’t ideal.
In Teams Of Two AMRAP – 30
25 pull-ups
50 double-unders (each)
25 thrusters (weight 1)
25 Kcal ECHO
20 chest-to-bar pull-ups
40 double-unders (each)
20 thrusters (weight 2)
20 Kcal ECHO
15 bar muscle-ups
30 double-unders (each)
15 thrusters (weight 3)
15 Kcal ECHO
RX: Womens 65, 75, 85 Men’s 95, 115, 135 & Pull Ups, C2B, Bar Muscle Ups
Intermediate: Womens 55, 65, 85 Men’s 55, 75, 95 & Ring Rows, Jumping Pull Ups, Banded Pull Ups
Beginner: Womens 35, 45, 55 Men’s 45, 65, 75 & Ring Rows, Jumping Pull Ups, Banded Pull Ups
22.3 Solo Option (for time w. no time cap)Â
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
RX: Womens 65, 75, 85 Men’s 95, 115, 135 & Pull Ups, C2B, Bar Muscle Ups
Intermediate: Womens 55, 65, 85 Men’s 55, 75, 95 & Ring Rows, Jumping Pull Ups, Banded Pull Ups
Beginner: Womens 35, 45, 55 Men’s 45, 65, 75 & Ring Rows, Jumping Pull Ups, Banded Pull Ups
Perform this workout as a soloist just like the lucky people doing 22.3 minus the time cap. Modify weights and movements as needed and don’t forget to have fun 🙂
Recent Comments