21.1 & Done! Here's what we got lined up for this week...

Congrats to all to everyone who competed in The Open 21.1 this weekend! Shout out to David Cho for a great performance and also to anyone who got their first wall walk and/or double under.

Don’t forget to log your score on BTWB!

The Open has been known to inspire great things, so stick around the next few weekends for more fun!

And…don’t forget to pick up your limited edition Open swag!

MONDAY, 3/15/21

WOD #1:

Front Squat

7-7-7-7

WOD #2:

7 Power Clean + 7 Thruster

1-1-1

TUESDAY, 3/16/21

WOD #1:

3 Rounds for quality:

  • 50m Sprint

  • 5 Left Arm Russian KB Swing

  • 5 Right Arm Russian KB Swings

  • 5 Left-Center-Right Star Plank

  • 2 L and 2 R Turkish Get-ups

3 Rounds for quality:

  • 10 Banded Straight Arm Lat Pull Down

  • 10 Kips on the Bar

  • 5-8 Strict Ring dips, Negatives, or Jump to Support Hold

WOD #2:

5 rounds for time of:

  • 15 Kettlebell Swings, 70/53 lbs

  • 15 Burpees

WEDNESDAY, 3/17/21

WOD:

In 20 minutes, accumulate as many meters as possible of:

Row or Run (athlete’s choice)

At 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, perform 20 Reverse Lunges

THURSDAY, 3/18/21

WOD #1:

Push Press 3x5

WOD #2:

3 intervals, going every 6 minutes, with each interval for time, of:

  • 30 Wall Balls, 20/14 lbs

  • 15 Toes-to-bars

  • 15/10 Row/Bike/Ski Calories or Run 200m

FRIDAY, 3/19/21

WOD #1:

AMRAP, 6 Minutes:

  • 100m Run

  • 10 Hang Power Cleans, 135/95 lbs

- rest 3 minutes, then -

AMRAP, 6 Minutes:

  • 100m Run

  • 10 Overhead Squats, 95/65 lbs

WOD #2:

Tabata (8 Rounds :20 work / :10 rest)

Hollow Rock

Jenny Morgan