Open Workout 23.1 (14.4 repeat)
Click here for movement standards. If you are being officially judged, you must strictly adhere to movement standards.
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
5 Rds Circuit 45:15
Plank Pull-throughs
Slam balls
Handstand Hold
Row or Bike
V-ups
Rest
A: Back Squat: 5 reps @ 35%, 5 reps @ 45%, 5 @ 55% then, 3 rounds of 5 reps @ 70% of 1rm
B: 9 minute AMRAP of:
Over/under carry to no parking and back (switch up hand at no parking sign)
8 Manmakers (Push up, Right Row, Left Row, Cluster)
5 Rounds for time
200m Run
8 Sumo Deadlifts (95/65)
8 Front Rack lunges (stationary 95/65)
8 Wall balls (20/14-10/9)
Jamie in his happy place
A: Strict Press 5.4.3.2.1.1.1 to max
B: Every minute on the minute for 8 minutes
4 Box Jumps
4 Push presses
(remove one rep of each movement if you don’t have at least 10 seconds rest)
Recent Comments