WOD
IN TEAMS OF 2...
FOR TIME*
Team Run 1 Mile**
120 Back Squats (Team Choice)***
120 KB Swing 55#/35#
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
CrossFit Open WOD 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb/65 lb for the front squats and thrusters
Time cap: 15 min.
CrossFit Open WOD 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Strength
EMOM x 8 MINUTES
MIN 1 - 10 DB Floor Press (Athlete Choice)*
MIN 2 - Max Controlled Sit-Ups**
*Building Optional
**Feet weighted down with DB, hands behind the head. Control range of motion up and down.
(Score is Weight)
WOD
3 SETS FOR QUALITY
:30 Max Slam Balls 30#/20#
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
-Rest 1:00 b/t Sets-
(No Measure)
Pre-Workout
3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*
15 Supermans
*DB or Wall Ball resting on hips.
(No Measure)
WOD
2 SETS FOR TIME*
50/40 Cal Row
Immediately Into...
4 ROUNDS
10 Wall Balls 20"/14"
30 Double Unders
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
*Each full set contains 50/40 Cal Row and the 4 Rounds.
Cool Down
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
