WODs

Four rounds for time of:
20 Toes to Bar
75 Double-unders
Run 560m

EMOM x 20:
1: Farmers Carry 30m
2: Overhead Carry 30m
*Choose your own weight/implements for the carries.

25-20-15-10-5 reps of:
Air Bike (calories)
Air Squats
Burpees
*Each round is individually timed.
*Rest as necessary between rounds.

Photo: Thankyou to Grant Williams for capturing the Open moments in all its glory.

“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

A reminder to those wanting to complete Open 20.4 the normal session will remain the priority. Ensure you have arranged a judge and remain flexible.

Photo: Thank you again to Grant Williams for the awesome photos. Olivia finishing Open 20.4 with a massive personal best.

Five rounds for max reps:
Dumbbell Bench Press 22.5/15kg
Ring Row (feet elevated)
*Rest 2 min. between sets.

A. Five sets:
Max reps strict Toes to Bar.
*Rest 2 min. between sets.

B. 50-40-30-20-10 reps for time of:
Alternate Lunge
*20 Toes to Kettlebell after each set.

For time:
Run (big loop)
200 Double-unders
100 Dumbbell Snatch 22.5/15kg

Photo courtesy of Grant Williams.

*Don’t forget to log your 20.3 scores!

A. Overhead Squat 10-10-10

B. AMRAP in 10 minutes:
14 Wall Ball Shots 9/6kg
7 C2B Pull-ups

Photo courtesy of Grant Williams.