WOD

Workout

“OPEN 20.5”
FOR TIME
40 Ring Muscle-Ups
80 Cal Row
120 Wall Balls (20/14)|(14/10)*

-20:00 Hard Cap-

Partition the work any way. Height for WB is 10ft./9ft. Please see the Games site for all details on scoring, scaling, and official rules.

Workout

RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (30/20)|(20/10)
MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

COOL DOWN
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose

Strength/Skill

ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Workout

PARTNER WORKOUT
IN TEAMS OF 4…

AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

AMRAP x 4 MINUTES
Cal Bike

*Each Partner starts on different stations and rotate during the rest.

Strength/Skill

ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar

-9:00 Hard Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad

Workout

FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge

*200m Run after every full round.