WOD

“Open 21.1”

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts

1 Mod Wall Walk
10 Single Unders
3 Mod Wall Walk
30 Single Unders
6 Mod Wall Walk
60 Single Unders
9 Mod Wall Walk
90 Single Unders
15 Mod Wall Walk
150 Single Unders
21 Mod Wall Walk
210 Single Unders

WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. If you have wrists wraps, wear them. And remember to HAVE FUN!

Standards: Coaches will help you set up wall walk marks, one 10″ from the wall, and one at your shoulder while laying prone with feet flat against the wall. You must start every wall walk with your chest and thighs on the floor, and hands at the furthest line from the wall. Your feet must climb onto the wall while your hands are in the starting position. You’ll then walk your hands to the second line (closest to the wall) and then back out to the starting line before your feet can come off the wall, and return to the starting position.

Post Time/Reps to Comments.