OPEN WOD 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 50/35 55+/Teens 14-15 35/20
15 Box Jump-Overs 24/20″
Scaled = Scaled wall walks, 35/20 dumbbell, may step on box jump-overs
Foundations = 3 Bear Crawls, 20/10 dumbbell, 12″ box step-overs
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Arrive early to warm-up on your own!
3-5 minutes of light jogging or biking
3-4 minutes of general stretching
Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups, 10 second handstand hold on wall
3 cycles of spiderman stretch on each side, 3 cycles of cat/cow, 10 second bird dog hold on each side, PVC pass throughs and helicopters, 10 active/inactive shoulders on pull-up bar or rings
4 DB deadlifts with each arm, 4 alternating box step-ups
4 DB SDHP each arm, 4 alternating step-up and over
4 DB S2O each arm, 4 box jump overs (practice standard)
8 alternating DB snatch (practice standard)
Then,
1-2 rounds of 1 wall walk
6 alternating DB snatch
6 box jump overs
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Learn more about the Open here!
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Looking good Michelle and showin CFHSV how it’s done for 22.1 ! Michelle found her class with the 11:30 and she shows up and puts in work. She’s been very consistent since joining, she’s made gains across, and she’s a perfect fit with the 11:30 and makes it an even better class. Michelle has a smile that lights up the garage and a laugh that’s infectious. You’re awesome Michelle, keep it up! 😊
That’s a great picture right there !! Michelle looking STRONG 💪🏼💪🏼💪🏼
Bad to the bone! She has one of the best front rack positions and there ain’t no telling what she is capable of.
Michelle looking strong and focused, slinging that dumbbell around with ease! This is the perfect picture to get me pumped up and ready for 22.1. This lady has great energy, a great attitude, and a super strong work ethic. She’s consistent in her training as well as the effort she puts forth every time she shows up to throw down. An awesome lady who adds smiles and good vibes to any class she attends. Keep after it, Michelle! 😄
First ever Open WOD in the books – and I went RX!
122 Reps
Judged by Zachary Dennison
Heck yeah dude! Love it! Great job and way to rep
First open workout since 15.5.
211 RX. I was hoping for seven rounds so I’ll take it. Feel like I can do a little better though!
Awesome effort and job today. You back in the Open!
135 Rx…just glad to get it done. Beck Hamilton as the Judge.
Good Luck everyone!