Warm-up:
400m Run
15 PVC Thrusters
15 Ring Rows (single ring)
Mobility:
Mt. Climber Stretch
Couch Stretch
Wrist Stretch
Workout/Standards Review
Thruster warm-up 3×3
Workout:
“13.5”
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters, 100#(65#)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Workout #2 (optional):
16 Rounds
:20sec Row(Calories)
:10sec Rest
If you are signed up for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so if we ask please oblige.
Watch the video, if you have any questions please ask your coach.