Workout of the Day
Rx and Sport:
AMRAP in 14 minutes:
60 calories on the rower
50 toes to bar
40 wall balls (20/14 lb, 10/9′ target)
30 power cleans (135/95)
20 muscle ups

Standard:
AMRAP in 14 minutes:
60 calories on the rower
50 hanging knee raises
40 wall balls (14/10 lb, 10/9′ target)
30 power cleans (95/65)
20 pull ups (kipping or strict)

Post rounds and reps to SugarWOD (for example, 0+183)

Workout one of the 2023 Open is here! We’ll be running the workout at the 8:30 and 9:30 classes for anyone not officially registered to compete. These are normal classes, so come on in! If you’re registered to compete, come to open gym to set up for your video.

This workout is a repeat of the 4th workout of the 2014 Open, so we’ve got some experience with it.

Some pointers:
Don’t sprint the row. Pace it like it’s part of a steady cardio 14 minute AMRAP.
Break up your toes to bar into quick and sustainable sets. This might mean 3 at a time, or it might mean 10 at a time; we’ve done this movement a few times in workouts in the last few weeks, so hopefully you’ve got a sense of what you can do.
Sets of 10 is a great starting point on the wall balls. Unbroken is almost certainly a bad idea.
Steady singles or small sets on the cleans. If you’re approaching the 14 minute mark and you’re still on your barbell, pick up the pace. Otherwise, save energy for the muscle ups.
After the cleans, rest enough to feel strong and ready for the muscle ups. Don’t rush your sets.

Just to repeat: if you’re officially registered to compete then you’ll need to video your whole workout. We can’t accommodate this during the classes, so come to open gym at 10:30. We’ll have coaches there to organize and help with videos, movement standards, and pacing questions.