The Open for 2017 is coming to a close! As soon as everyone finishes 17.5, and posts their scores we are done! Of course then we have to check the Leaderboard every hour until Wednesday evening when all the scores have to be validated. Then the leaderboard will finally be completed. Some things we have learned from the Open this year are: given enough time to really practice we can learn to do Double Unders. We can lift more weight than we thought possible and we can all get a few new PRs! For some people the Open is the first step in going to Regionals and the Games. For the rest of us it is the challenge of trying and getting better at some movement we are lacking. Congratulations to everyone who gave it their best effort and accomplished some new skill! Keep practicing your new skills now, don’t wait until next year to try to get them back again.

MONDAY 3-27-17
Strength WOD: Power Clean
3 reps x 5 sets
then:
10:00 AMRAP "Cindy"
5 Pull-ups
10 Push-ups
15 Squats

TUESDAY 3-28-17
"Light Liam"
For time:
800 meter Run
100 Toes-2-Bar
50 Front Squats (115,75)
10 Rope Climbs
800 meter Run
*for Rx "Liam"
add 45# plate to runs and Front Squat (155,105)

WEDNESDAY 3-29-17
"Diane"
21-15-9 for time:
Deadlift (225,155)
Handstand Push-ups

THURSDAY 3-30-17
3 Rounds for reps:
1 min: Back Squat (135,95)
1 min: Rest
1 min: Chest-2-Bar Pull-ups
1 min: Rest
1 min: Power Cleans (135,95)
1 min: Rest

FRIDAY 3-31-17
Strength WOD: Front Squat
5 reps x 3 sets
then:
3 Rounds for time:
25 GHD Sit-ups
50' Handstand Walks (or scaled, Inchworm)
50' Overhead Walking Lunges (45,35) plate

SATURDAY 4-1-17
Open Gym from 8 to 10am
Posted in Workout of the Day

Leave a Comment