The Open Test

PreHab: Glute Activation, Band Pulldowns, Scap Push-ups

Warm-up: Rope Turns, Barbell Complex, Movement Review

WOD:

Rx: “The Open Test”
AMRAP 20mins
50 Wallball Shots
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 C2B Pull-ups
30 Burpees
20 Cleans @145/100
20 Jerks @145/100
10 Snatch @145/100
10 Muscle-ups

Option 1: AMRAP 20mins
50 Wallball Shots
25-35 Double Unders
40 Box Jumps
40 Knees to Chest
30 Pull-ups
30 Burpees
20 Cleans @100/70#
20 Jerks @100/70#
10 Snatch @100/70#
10 Ring Dips

Option 2: AMRAP 20mins
35 Wallball Shots
50-150 Single Unders
28 Box Jumps
28 Hanging Knee Raises or Sit-ups
21 Jumping or Assisted Pull-ups
21 Burpees
14 Cleans @Moderate Weight
14 Jerks @Moderate Weight
7 Snatch @Moderate Weight
7 Dips

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!