A taste of the open
We’re past the half way point of this year’s open and we’ve already seen some amazing things happen. Â Last week’s WODÂ started with muscle ups, which might seem intimidating. Â A number of athletes took on this challenge with little or no muscle up experience and most surprised themselves immensely. Â Niki Brown not only did his first muscle up during this workout – he did his first 7 and moved on to the wall balls and double unders.
Our WOD today is a chipper style AMRAP from last year. Â Most who did it did not get through one full round. Â In fact, getting to the cleans Rxing all of the movements is a thing to be proud of in itself. Â While we often focus on scaling to keep moving, if you’re ok with toes to bar but they are slow, or if you often scale your wall balls, today might be a good day to challenge yourself and go for Rxing those movements. Â Taking this on in the spirit of the open might show you capabilities within yourself that you weren’t aware of.
WOD:
Open workout 14.4
AMRAP 14
60 Cal Row
50 TTB
40 Wall Ball (20/14)
30 Cleans (135/95)
20 Muscle Ups
WOD: 179 Rx
I also wanted to say I was super proud of Abigail for doing 14# wall balls – AWESOME!
WOD: 154 with higher-than-usual knee-ups, 10# wallballs, and 75# cleans. Way more work (and more fun) than doing the row and then spending 10+ minutes trying to get a TTB last year.
Also, big thanks to Nick for helping me realize that the reason my neck was sore from Saturday was that I turn my head to the left while doing wallballs.
110 Rx
Focus was stringing together (very small) sets of TTB, because kicking my way up to sloppy-ass singles just doesn’t cut it.
strength: smolov bench, bro. WOOOOOOOOOOOOOOOOO!
wod: 165 w/toes through rings (subbed this to put a little less torque on my cranky shoulder). rx weights.
WOD: 152. Toes to bar for about half the reps. Had a hard time stringing them together.
14# WB
95# Cleans