21.2 Open workout!

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here



Workout video brief


  • For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Prior to starting this workout, each athlete will need to create a
long straight line on the floor and place their box on the center
of that line. This workout begins with the dumbbell resting
on the floor and the athlete standing tall. At the call of “3, 2,
1… go!” the athlete will reach down and begin the dumbbell
snatches, alternating arms after each repetition. Once all reps are
complete, they will move to the box and perform 15 burpee box
jump-overs, then move back to the snatch, etc. In each round the
number of repetitions of the snatch will increase. This workout
ends when the feet land on the ground on the other side of the
box on the final rep.
Every second counts in this workout. The athlete’s score will be
the time it takes to complete all 225 repetitions. Time will be
recorded in full seconds. Do not round up. If the athlete finishes
in 10:32.7, their score is 10:32. There is a 20-minute time cap. If
they do not finish all 225 reps before the time cap, their score will
be the number of reps completed.



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