Strength
3 Sets
- Max strict pull ups
- Row or bike at an easy pace for 2:00 between sets
Notes
Today’s strength is strict pull ups. You will complete 3 sets of as many reps as possible. In between your sets you will row or bike at an easy pace. Don’t waste time between the machine and the next set of pull ups. Hop right on the pull up bar after your 2-minutes is up.
You may substitute ring rows if you do not yet have strict pull ups. You may also perform 1-3 pull ups, then max ring rows if you only have a few strict pull ups.
Strength
6 Rounds
- :20 of push ups
- :10 rest
Notes
Part 2 of today’s strength is push ups. You will work for :20 and rest for :10 for 6 rounds. There is no tempo restriction on the push ups, but make sure to move through a full range of motion each rep. If you cannot maintain good body positioning for the :20 of reps, do your push ups with your hands elevated on a box.
Conditioning
Complete as many rounds as possible in 20:00:
- 12 Burpees
- 12 Dumbbell Snatch
- 40 Double Unders
Rest 1:00 after each round
Notes
Today’s conditioning is 20-minutes of burpees, dumbbell snatches, and double unders. You will complete a full round, then rest 1-minute before beginning the next round. This means you can push the pace slightly more than if it were 20-minutes of continuous work. Your score is the number of rounds and reps completed.
The burpees should take no longer than 1-minute to complete. Adjust the number accordingly.
The dumbbell snatches should be at a moderate weight that allows you to complete the 12 reps in under :45. It should be a little heavier than your weight for Open workout 21.2.
The double unders should take no longer than :30 to complete. Adjust the number or substitute single unders.