21.3 & 21.4

Open Workouts 21.3 & 21.4

BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3/26/21

WOD

Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then, Open Workout 21.4

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes

*Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.
*Complete both 21.3 and 21.4 back-to-back with no rest in between.

Train At Home

Open Workout 21.3 Equipment Free

For total time:
30 air squats
30 V-ups
30 thrusters                                   
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters 

Time cap: 15 min.

*Use a stick or PVC pipe to complete the thrusters.
*Perform the dips between two chairs. 

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Open Workout 21.4 Equipment Free

5-min. AMRAP:
20 alternating single-leg squats
20 freestanding shoulder taps