1/7/23-Open wod 14.1

Warm up

1 minute row

Practice diuble unders for 3-5 minutes

20 floor to overheads

Then

Begin practicing power snatches with an pvc/ empty bar

Increase weight as it seems fit

Get as close to the rx as possible

Weight should feel light and relatively easy to move

Open 14.1

AMRAP10

30 Double-Unders

15 Power Snatches 75/55

Post workout -any order

50 cal row-easy pace

50 dips

50 sit ups

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest

Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s