Call Us: (301) 678-9387

Open WOD 15.3


Open WOD 15.3

After yesterday’s epic lifts, today we’re going to shift our focus onto the week end and get ready for The Open 2018 with our final Open prep WOD – 15.3. This 14-minute AMRAP features some gymnastics, some weight lifting, and some monostructural movements that will test your engine to get you prepared for Friday.

We’ll start by reviewing and practicing our DU skills and then move on to MU transitions and what you can do to get your first MU.


Double-Under drills
MU drills/transition work


AMRAP in 14min:
7 Ring Muscle-ups
50 Wall balls (20/14)
100 Double-unders


AMRAP in 14min:
50 wall-ball shots
200 single-unders Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Leave a Reply