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DESCRIPTION

STRUCTURE: In a 15 Minute window, athletes will complete as many rounds as possible of 10 Wall Balls + 15 Burpee Box Jump Overs; adding 10 Wall Balls every round.

STIMULUS: “OPENING UP” is a Threshold workout.

STRATEGY: Athletes should hold on to big sets of Wall Balls and pace the Burpee Box Jump Overs.

SCALING: If needed, athletes can decrease the Wall Ball Load and Step Up or Over.

SCORING: Athletes’ score will be completed Rounds + Reps. Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.

EFFICIENCY TIPS

-Athletes should always be moving during the 15 Minutes

-Encourage athletes to go out slower than they think on Burpee Box Jump Overs

-Challenge athletes to hold on to BIG sets on Wall Balls

STRENGTH

5: Shoulder Press (40% of 1RM)

5: Shoulder Press (50% of 1RM)

5: Shoulder Press (60% of 1RM)

WOD

“Opening Up” (AMRAP – Rounds and Reps)

“OPENING UP”

AMRAP 15:

10 Wall Balls

15 Burpee Box Jump Overs

20 Wall Balls

15 Burpee Box Jump Overs

30 Wall Balls

15 Burpee Box Jump Overs



Add 10 Wall Balls Per Round

*Score = Rounds + Reps

RX+-Same as RX

RX-24/20″ 20/14#, 10/9′

50-59-20/16″, 14/10#, 10/8′

60+-Burpee Step Overs, 10/6#, 10/8′

Basics-8 min AMRAP, Light WB, Burpee Step

Overs