OPEN WORKOUT 22.3 PREP
wod
30 min amrap // easy pace
1 min box step ups
1 min row
1 min alternating db hang clean and jerks
wod
30 min amrap // easy pace
1 min box step ups
1 min row
1 min alternating db hang clean and jerks
OPEN WORKOUT 22.3
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
24 min emom // easy pace
1 min single unders
2 min 12 single arm thruster (6 reps each arm)
3 min 20 sec down dog an 20 sec kobra hold
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
24 min emom // easy pace
1 min single unders
2 min 12 single arm thruster (6 reps each arm)
3 min 20 sec down dog an 20 sec kobra hold
skill
double under work
weightlifting
every 30 sec // 30 rounds
1 clean and jerk
core vs bizeps
30 sec hollow hold
10 barbell bizeps curls
double under work
weightlifting
every 30 sec // 30 rounds
1 clean and jerk
core vs bizeps
30 sec hollow hold
10 barbell bizeps curls
