The Open is here!!! The first workout is 20 minutes long and requires the use of a lot of space in the gym. Because of the logistics of the workout, we will run small heats of no more than 6-7 people per RX heat and scaled heats 10-25 people . The gym will open at 6 a.m. for you to come warm up, and the first heat will begin at 6:15 a.m. We will run heats every 25 minutes. There is a sign up sheet with heat times on the whiteboard in the gym. PLEASE COME IN AND SIGN UP FOR A HEAT TIME TOMORROW (FRIDAY). This will prevent people from having to stand around for a long period of time and will narrow down the window of time you will have to spend at the gym to get the WOD done. Of course, please stay and cheer on your friends and fellow athletes if you have time to do so!! If you need to complete the workout Saturday or Sunday, make sure to tell the coach as soon as you arrive for class. This will likely be one of the longer, more complicated WODs to complete, and I don’t expect to have the same logistical issues over the next few weeks. Let’s have some fun! General Warm-up #1 Then…, Hip Opener Prep Work Then…, Workout 16.1 AMRAP in 20 Min Of: 25ft Overhead Walking Lunges, 95/65# 8 Bar Facing Burpees 25ft Overhead Walking Lunges, 95/65# 8 Chest 2 Bar Pull-ups
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups
Men lunge 45 lb. Women lunge 35 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chin-over-bar pull-ups/
8 jumping chin-over-bar pull-ups
Men lunge 65 lb. Women lunge 45 lb.