The Skill WOD
The Open Road Prep starts with a test week: Ring Muscle up, Pull up, HSPU, Rope Climbs and pistols. Join the Skillwod and get yourself dialed in for the Open! This undulating wave of Strict and dynamic practice builds into a 5 week peak for any competition.
3 sessions per week
Must use App app to view and log training
Program Training
A
Strict Muscle up
3 x MAX
B1
Swinging Muscle Ups
3 x MAX
B2
Strict Muscle up
3 x MAX
Test 3: Freestanding HS Hold
C
Walking Ok. If Not Scaled to Wall How Long? If thats to easy go to One Foot On Box! 30 Secs! Leaderboard instructions: How long can you hold it?
D1
Handstand Walk
3 x MAX
D2
Shoulder Taps (Heels to Wall)
1 x MAX
A
Strict HSPU
3 x MAX
Test 2
B
Kipping HSPU (head to mat, heels to wall unbroken set) If above 20 increase Rom with deficit (45s for men, 25s for women) Leaderboard instructions: Record your reps
Test 3
C
Weighted Pistol for Weight 1 REP on Each Foot: Left / Right Scale Leaderboard instructions: Record your weight
Test 4
D
Pistols Body Weight Only 1 Min AMRAP Alternate Legs Leaderboard instructions: Record your total reps
A
Chest-to-bar Pull Ups
4 x MAX
B
Kipping Pull-Ups
3 x MAX
Test 3
C
Complex: 3 Pull ups 2 CTB 1 Bar Mu Connected? Kipping? Butterfly? BONUS: AMRAP in 7 Mins UNBROKEN Sets Leaderboard instructions: BONUS AMRAP in 7 Mins
Test 4
D
10 Rope Climbs (15 foot) For time Leaderboard instructions: Record your time
Test 5
E
Max Legless Rope Climb in 5 Mins Leaderboard instructions: Record your reps
