Home / W.O.D. / 01/20/2024 Saturday’s Workout

WARMUP

2 ROUNDS
50 Single Unders
10 Alt. Lunges
10 Ring Rows
5 Scap Pull-Ups

Into…

2 ROUNDS
:30 Double Unders*
7 BB Front Squats
7 BB Strict Press or Push Press
7 Challenging Ring Rows
7 Kip Swings

*Option for Single-Single-Double Unders.

SKILL

4 SETS*
3 Pull-Ups
+
2 Chest to Bars
+
1 Bar Muscle-Up

*Option for Alternative complex…
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar

(No Measure)

WORKOUT

“OPEN 22.3”
ON A 12:00 RUNNING CLOCK…
21 Pull-Ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bars
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double Unders
15 Thrusters (135/95)

(Score is Time)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 15 MINUTES
30 Pull-Ups
90 Double Unders
30 Thrusters (Athlete Choice, Light)
20 Chest to Bars
60 Double Unders
20 Thrusters (Athlete Choice, Moderate)
10 Bar Muscle-Ups
30 Double Unders
10 Thrusters (Athlete Choice, Heavy)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

 
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