
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
NOTES:
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.
Post scores to games site and comments.
VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.
“Open WOD 20.5”: 215 (9:49 tie-break) Rx.
( 4 rounds of 30 × wallballs + 20 × row; then 15 ring muscle-ups. )
Open WOD 20.5: 200 reps Rx/15:24
Open Wod 20.5: 200 reps/13:51 RX…a 1:22 improvement over my time on Friday night.