Thursday 8/18

Workout 16.1.
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 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Well here it is folks. Some of you have been astute enough to figure out that the month we’ve been on for our main site programming this month is none other than February and that means we’re going to see the Open workouts popping back up!


As in the past when we revisit the workouts from the Open there will often be some adjustments made in order to accommodate larger class sizes and maintain safe logistics. Today is a day where, if you were here for the Open, you’ll notice a difference in how we’re running things. 

Check out the Class Structure post below to see what I mean…

So this will be a little different this time around just with logistics. My hope is that the way we do this will reflect as close to the full workout as possible.

For the lunge, we had spoken about doing it in place to avoid collision. To figure out how many steps required, lets measure out 25 feet and have people do a pass and count their steps and that’s how many steps they will do in place. For pregnant members, depending on how far along they are, a front rack might be a better choice to not further challenge balance. Also, have them do burpees without the step over the bar, otherwise they will have to set up two pairs of parallettes. 

Burpees will remain the same for the most part. If an athlete has issue with jumping we’ll take a step over the bar when called for. 

As for the Pullups we’ve got scales from the open.

Regular Kipping
Ring Row if jumping can’t happen.

Again, if the C2B is a big big holdup we can take a scale but I highly encourage anyone that got even a handful of C2B in the open to go for it. 

Foam Roll
3 mins double under practice

2 Rounds of:
8 OH lunge with dowel
8 Pushup
8 Pullup

At 10-12 after Brief the wod. Discuss pacing.

Drill lunge with light load emphasizing shoulder positioning. Start adding some load, people shouldn’t have far to go to get to their weight for the day.
Make adjustments to bands or rings and adjust barbells to stagger a bit to give some breathing room.

Run a quick mini round to check logistics again. Bathroom break, and get Wod started 25 after.

After Wod, should have plenty of time for stretches.

Categories: WOD

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