WOD Blog
 | Fri, Feb 24 2023 |  |
| Open Workout 23.2A | Open Workout 23.2B |
Open Workout 23.2A
(Reps)
'Open Workout 23.2A'
AMRAP 15:
5 Burpee Pull-Ups
10 Shuttle Runs
10 Burpee Pull-Ups
10 Shuttle Runs
15 Burpee Pull-Ups
10 Shuttle Runs
...
Continue To Add 5 Burpee Pull-Ups Each Round.
*1 Shuttle Run = 50ft. (25ft. Out + 25ft. Back)
*Begin 23.2B Immediately After 23.2A
- If there is a movement to push the pace on, it's the burpee pull-ups. Let's make our speed on these the priority.
- We can pace our shuttle runs based off what will allow us to push the pace on the burpee pull-ups.
- We want every burpee pull-up to look exactly the same. Let's keep this in mind as we decide on what your 'push pace' will be.
- The goal on the shuttle runs is to be as consistent as possible. Something that will help hold you accountable is taking the same number of steps from line to line. As you get tired, remember to keep that stride length the same.
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Open Workout 23.2B
(Weight)
'Open Workout 23.2B'
Immediately Following 23.2A...
In a 5 Minute Window, Complete a 1RM Thruster*
*Barbell Must Come From The Floor
- Have 3 weights in mind that you'd like to attempt.
- 1st Attempt: This should be a weight that you KNOW that you can hit no matter what. This should also be the weight preloaded onto the bar before beginning 23.2A.
- 2nd Attempt: This should be a weight you'd be satisfied hitting. This is likely around 90% of your 1RM Thruster. If you aren't sure what your 1RM thruster is, it's likely right around your 1RM squat snatch weight.
- 3rd Attempt: This should be a reach weight. We'll aim for a 5-15# jump from your 2nd attempt and see if we can hit it! This may be a PR or it may be right at 100%.
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