OnRamp:
For time:
“Fran”
21-15-9
Thrusters
Pull-ups
A GENERAL WARM-UP AND SKILL
GENERAL WARM-UP
1) 5 minutes: Row, bike, jog, jump rope, etc
2) 2 rounds
10 Scap Pull-ups
10 Push-ups
10 Straight arm press downs on bar
10 Band Pull-aparts
30 seconds hands on box shoulder stretch
*vidoes of new warmup movements are at the bottom of this website blog or see Kristin for the 10:15am group WOD.
B. WOD
“16.3”
AMRAP 7 Minutes
10 Power Snatch (75/55)
3 Bar Muscle Ups
INTENDED STIMULUS
Repeat test from last years open. This is intended to accumulate a lot of reps on the snatch and challenge an athletes skill competency. The grip is also tested on this workout as well.
SCALING OPTIONS
1) AMRAP 7 minutes
10 Power Snatches (45/35)
5 Jumping Chest to Bar Pull-ups
2) Masters 55+
AMRAP 7 minutes
10 Power Snatches (65/45)
5 Chest to Bar Pull-ups
3) Scaled Masters
AMRAP 7 minutes
10 Power Snatches
5 Jumping Chest to Bar Pull-ups
*For the jumping chest to bar pull-ups the bar must be at least 6″” above the top of the head
**These were the scaling options provided in the open. 45/35 lbs is light, if the athlete can handle 75/55 then do so.
C ACCESSORY WORK
2-3 Rounds NOT for time
10 One arm DB Row/arm
10 Bulgarian split squat/leg
30 second upper back roll
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