210312 - OPEN 21.1

TOMORROW! Regardless of weather, we are doing our Open event and everyone is welcome to watch! Luckily this particular event is a low space kind of workout so we can accommodate quite a few spectators!
STARTS @ 8am with our athlete meeting! I’ll send out the heat schedule today!
THEME IS VIKINGS AND PIRATES! :)

QOTD - Weekend Plans?

WARM UP - :30 Each
Jumping Jacks
Jumping Rope
Cobra to Down Dog with Reach
Plank Hold
Hollow Hold
Plank Walk Offs 25/35

MOBILIZE -
Weighted Foam Rolling: Double Calf and Shoulders

COACH PREP - Review Wall Walks and Standards

PREP WORKOUT FOR OPEN PARTICIPANTS
AMRAP 10:
1 Wall Walk
5 Push-Ups
10 Down Dog Toe Reach
20 Jump Ropes
Then..
5 minutes of mobilization

WOD -
(A: Competitor) / (B: Performance)
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

(C: Fitness)
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.