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20
02
2019

Thurs 21/2 : The Open

By Scotty 0

Still time to jump on and register for the 2019 Open’s

Warm Up (5-15 mins):
3 rounds of:
60 sec of easy skipping or double unders
10 x Single Arm DB Upright Row (both arms)
10 x Single Arm DB Strict Press (both arms)
5 x Hollow > Superman with 3 sec pause in each position

Then, warm up to Strict Press weight

Strength/ Skill (15-35 mins):
Strict Press
6 x 3

WOD (35-50 mins):
3 x AMRAP 4 minutes:
100 Double Unders
25 Pull-ups
Max reps HSPU

Rest 1 minute between rounds

Scaling Options:
Double unders: reduce reps (2 mins or less), single skips (200 reps)
Pull-Ups: reduce reps to 20, 15 or 10, band pull-ups, jumping pull-ups, ring rows
HSPU: reduce ROM (abmat), box pike HSPU, DB Press or Push Press, Wall Climb

author: Scotty

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