11
03
2022
Open Workout 22.3
For time 21 pull-ups 42 double-unders 21 thrusters (43/29 kg.) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (52/34 kg.) 15 bar muscle-ups 30 double-unders 15 thrusters (61/39 kg.) Time cap: 12 min.
10
03
2022
Power Clean + Jerks Strict Pull-ups
4 Power Clean + Jerks (80/60 kg.) 8 Strict Pull-ups 4 Rounds * Every 2 min. perform 60 Double-unders
09
03
2022
Wall Balls Box Jumps Push-ups
21-18-15-9-6 Wall Balls (9/6 kg.) Box Jumps (60/50 cm.) Push-ups
08
03
2022
Every 10 min
Every 10 min. perform: 4 Muscle-ups 8 Deficit Handstand Push-ups 12 Hang Power Snatches (40/30 kg.) Run 800 m 3 Rounds
07
03
2022
Front-rack Backward Step Lunges
Part 1: Find your heaviest 6-rep (3 each side) Front-rack Backward Step Lunges Part 2: 6 Front-rack Backward Step Lunges (@50-60% of Part 1) 4 Front Squats AMRAP 2 min. Rest 1 min. 3 rounds
06
03
2022
KB Swings Pull-ups KB Carry
30 Russian KB Swings (24/16 kg) 30 Jumping Pull-ups 300-m Bottom-up KB Carry 20 Russian KB Swings 20 Jumping Pull-ups 200-m Bottom-up KB Carry 10 Russian KB Swings 10 Jumping Pull-ups 100-m Bottom-up KB Carry