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| OPEN WOD 19.2 3/1/19 | OPTIONAL ABCON 3/1/19 | WARM UP 3/1/19 | SHRED 3/1/2019 |
OPEN WOD 19.2 3/1/19(Reps, Rx2, Rx3) Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. Score is total completed reps. Tip: Try to get ahead in earlier rounds to save more time for the heavier loads. This workout is grip intensive, consider small sets of TTB with short breaks from the beginning. Purpose: ''Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency.' —Buddy Lee, ''Jump Rope Basics, Part 2'' (adapted) Blue Rx: As written Orange Rx2: Sub 15 TTB, 40 Double Unders and the following weights: 75#/55# 95#/65# 135#/95# 185#/125# 225#/155# Yellow Rx3: Sub KTC, singles, stay at 75#/55# White MODWOD: 16 Min AMRAP: Sit Ups, Singles, DB PC (15 reps)
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