GW – BENCHMARK – WOD “OPEN 17.2”
WARM UP
5 minutes Double-Under Practice
3 Warrior Stretch per Leg
15 Broad Jumps
10 Inch Worms
MOBILITY & SKILLS
Clean Warm Up – Bar Muscle Ups
CONDITIONING – BENCHMARK –
OPEN 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (15.24m/2×7.62m)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds
Rx’d
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled I
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled II
Men use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
*.The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 22.5 kg (50 lb.),
15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.)
