Daily WOD – Mar 11, 2022

Workout of the Day

“Open 22.3”

  • 21 pull ups
  • 42 double unders
  • 21 thrusters (95/65#)
  • 18 chest to bar pull ups
  • 36 double unders
  • 18 thrusters (115/75#)
  • 15 bar muscle ups
  • 30 double unders
  • 15 thrusters (135/85#)

Time cap: 12 minutes

Tie-Break Time: After 21 thrusters & 18 thrusters

Official Variations

  • Scaled (16-54): Jumping PU->PU->C2B / single unders / 45->55->65 (♀) / 65->85->105 (♂)
  • Rx Teens (14-15): 45->55->65 (♀) / 65->85->105 (♂)
  • Scaled Teens (14-15): Jumping PU->PU->C2B / single unders / 35->45->55 (♀) / 45->65->85 (♂)
  • Rx Masters (55+): Jumping PU->PU->C2B / 45->55->65 (♀) / 65->85->105 (♂)
  • Scaled Masters (55+): Jumping PU->Jumping C2B->PU / single unders / 35->45->55 (♀) / 45->65->85 (♂)
  • Foundations: refer to the scorecard

WOD Notes:  Here we go ICA! It’s time to get after the final Open WOD of 2022! Today is a 21-18-15 rep scheme, with the gymnastics getting harder and the barbell getting heavier each round. There is an agressive time cap!

If you are a registered competitor, PLEASE review the official Workout Description and Scorecard: Rx & Scaled / Foundations and be sure to select one of the official workout variations listed above! Pick the most challenging version that allows you to get some reps. If you hit a point where you get stuck, mark down your score and then continue on with a scaled version to get a good workout in!

  • Reminder: For Open WODs, women’s 15kg bars count as 35#; you do NOT need to add 1# plates.

As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.3! 

Schedule Note:  Friday Night Lights kicks off at 6:00 pm! We’ll run heats of the Open WOD every 20-30 minutes until everyone is done.  Even if you don’t plan to work out, come out to enjoy the lively environment and cheer everyone on! This session does not count toward your class totals.

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