OPEN WOD 16.2

16.2 Warm Up

3 Mins Jump Rope

Banded Super Couch Stretch 1 min per leg
Banded Hip distraction 1 min per leg

Banded Shoulder External Rotation 1 min per side

5 rounds:

10 straight leg raises each leg
20 single or double unders
5 lateral lunges each leg (aka cossack squat)
3 front squats

Important note: Round 1 should be light front squats. Round 2 should be a little heavier. Round 3 should be a little heavier. Round 4 should approach weight in 16.2. Round 5 do squat clean with the working weight. Also in round 5, you can switch from straight leg raises to toes to bar to prime yourself for the demands of the workout.

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Out of Town WOD

Tabata – 8 rounds 20 sec on 10 sec off:
Squats
Pushups
Situps
Complete all 8 rounds of squats before moving to pushups. Complete 8 rounds of pushups before moving to situps. No additional rest between movements.

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