WOD-

OPEN 23.2
Part A
As many reps as possible in 15:00 of
5 Burpee pull ups
10 Shuttle runs*
1 Shuttle run = 25′ down and 25′ back

Part B
5:00 to build to a 1 rep max Thruster
Part B starts immediately after Part A

WOD-

8:00 – 12:00 of each conditioning work on
Bike, Rower, or Ski ergs

Then,

30:00 Clock to practice:
Empty bar Power Snatch
Toes to bar practice
Overhead squat with empty bar or PVC
Kipping pull upm butterfly pull up, or bar muscle practice

*You can rotate between all 4 movements or you can focus on a couple
and dedicate your time to getting better at the ones you choose.

WOD-

Every :90 x 8
2 Deadstop deadlifts
*Aim for heavier on each set from 020323

Example:
If you did 100 for your opener last time, aim for 105# today.
Try to make each set a little heavier than 020323

As many rounds as possible in 12:00 of
10 Sumo deadlift high pulls 75#(55#)
30 Double unders
10 Front squats 75#(55#)

WOD-

Pull up capacity x 5:00
:15 of strict pull ups
:45 of Bent over rows with light dumbbells, change plates,
or even a PVC pipe

As many rounds as possible in 20:00 of
Row 250 meters
10 Hang power cleans 95#(65#)
10 Box jumps 24″(20″)
10 Push press 95#(65#)

Post WOD: (Can be done after class)
3 – 5 rounds for quality
10 Seated arnold press with dumbbells
30 second hollow rock
30 second superman pulses
(Sub hollow hold if rocks are out)

WOD-

Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts

Back Squats
Every 2:30 x 5
6 Reps at 95- 100 % of 20 rep
*All 5 sets are the same weight

Every 4:00 x 4 rounds
20 Medball cleans 20#(14#)
Run 100 meters
20 Ab mat sit ups
Run 100 meters

Rest remainder of time. Score = slowest round

WOD-

Recovery/Skill workout in prep for tomorrow’s OPEN workout

5 x 5:00 on the bike, ski erg, or rower
*Conversational pace only on these.

Rest 3:00 between each effort

During rest, practice a gymnastics movement of your choice or spend some time on mobility
Ideas:
Pull ups or muscle ups
Handstand push ups
Couch Stretch
Banded hip opening stretch

*If you work on a gymnastic movement during your rest, this should be done with intention
and not raise your heart rate too high. Practice not compete!

“

WOD-

Every 1:30 x 8
1 Power clean + 1 Shoulder to overhead
*Use the weight from 020323 as a guide. Start at around 80% of
your heaviest lift from 020323.

5 Rounds for time of:
4 Power cleans 135#(95#)
8 Burpee box jump overs 24″(20″)
4 Shoulder to overhead 135#(95#)
8 10 Meter shuttle sprints

Post WOD:

3 – 5 rounds for quality of
5 Hip extensions
3 Back extensions
:15 Superman hold on GHD”

Pull up capacity:
:15 Strict pull ups
:45 of banded bent over rows
*Step on middle of band and do slow bent over rows
with both arms pulling at the same time

As many rounds as possible in 18:00 of
Row 18 Calories
15 Push ups
12 Alternating Dumbbell power snatch (Choose your own weight, but go
heavy and unbroken)

Don’t drop the dumbbells!

Post WOD:
3 – 5 rounds for quality of
10 Seated on floor Arnold press
:20 hollow rock
:40 Forearm plank hold

WOD-

Midline Capacity 5:00
:12 of hanging knee raises
:48 Band resisted kneeling crunches (Slow and controlled)

Back Squats
Every 2:00 x 4
8 Reps at 85 – 90% of 20 rep
*All 4 sets are the same weight

5 Rounds for time of:
Run 200 meters
20 Goblet Squats 53#(35#)
20 Goblet Lunges 53#(35#)
20 Air Squats

Rest 1:00 between rounds
Score = total time including rest

WOD-

Push up capacity
:12 of push ups
:12 plank hold
:36 of PVC floor press

As many rounds as possible in 18:00 of

8 Devil’s press (Pick your #)
8 Dumbbell box step overs 24″(20″)
8 Calories on the bike, ski erg, or rower

*Every 2:00 stop and do 5 push ups

Post WOD

3 – 5 rounds for quality of
12 Alternating bicep curls with dumbbells
12 Bent over rows with dumbbells
12 Hip extensions on the GHD