Happy Open WOD 17.5 DAY!!!
Come do a partner workout or just join us at 5 pm for the Final Open Workout Announcement
Partner WOD:3 rounds
10 rope climbs(scale reps or eliminate if this is very challenging)
40 cal row
30 min cap
So the focus is performing on 17.5
With that in mind the focus here is going to be not increasing soreness or adding much muscle fatigue as well.
If you are in the bubble and are trying to shoot to have a big jump on .5 then be prepared to go at it 2x for sure… and maybe even 3 depending on what it is.
10 min Assault + 10 min row + :30 on/:30 off x 10 min of bear crawl
1 arm kb ovhd squat
Bulgarian split squat
B) 3×50′ hsw
(If this length is hard for you then go 3 lengths that are not hard. This portion should take no more than 4 min.
C) :20 sprint/:40 chill x 10 legs only assault bike
Build to a 1 rm Behind the neck Split Jerk
400 m plate carry 45/35
10 plate ground to ovhd
300 m plate carry
20 plate ground to ovhd
200 m plate carry
30 plate ground to ovhd
100 m plate carry
40 plate ground to ovhd
16 min Assault bike+6 min :20/:40
3 x Mobilize 3-5 min + 10 reverse hypers
B) 10 strict mu+20 ohs 155/105+30 mu+20 ohs+10 strict mu
5×10 Barbell row
5×20 shoulder taps
Skill: 18 minutesRun 1 mile
W/remaining time build to a 3rm
44 Toes To Bar