190229 - OPEN 19.2!

Just like last week, we have a preparation workout for everyone doing the Open tomorrow with us! For our athletes coming in for a good workout, you’ll be doing The Open workout 19.2! Luckily you’ve practiced this 2 weeks ago so hopefully, we will see some improvement! :)

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? of the DAY - Favorite pancake?

WARM UP - 30 calories
2 minutes jump roping
2 rounds
5 V Ups
5 Squats
5 Squat Hops
5 Back Extensions

COACH PREP -
Toes to Bar Progressions and Kip Practice
Squat Clean Prep

WOD for SATURDAY OPEN PEOPLE -
5 Rounds (not for time)
5 Toes to Bar (Hanging Knee Raises)
25 Double Unders (Singles)
2 Squat Cleans (Work up in weight and work on form!)

WOD-
RX
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
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115
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
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
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

Stop at 20 minutes.

SCALED -
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 hanging knee-raises
  50 single-unders
  15 squat cleans, 95 / 55
  25 hanging knee-raises
  50 single-unders
  13 squat cleans, 115 / 75
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  11 squat cleans, 135 / 95
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  9 squat cleans, 155 / 115
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  7 squat cleans, 185 / 135

Stop at 20 minutes.