As predicted – Double Unders! No Open is complete without them. I’m pleased to note that I’ve come a long way from my first open in 2015 when I could only get about 10 in a row. In this workout, my first 5 rounds were unbroken. And then my rope broke. That cost me a bit of time, first trying to fix my rope and then going to find another one. Nothing like having to think quick when you’re breathing hard. The next five rounds were a bit slower as I couldn’t string as many together as I would have liked, but it’s all good. Thrusters were split up into 5-4, and then 3-3-3 after round 5. Last round was a push and managed to get 5-4, which I’m really happy with. This one sneaks up on you and I tried breathing as much as possible but Round 6 is where things start happening. Round 8-10 were strange as in my mind I wanted to get back on the bar but my body didnt want to – I had to physically tell myself to get back on it. I was thinking between 10-15 minutes max for this workout but I totally overestimated the power of jelly legs on double unders! It really humbles you. All in all a great 5 weeks of testing one’s fitness – thoroughly enjoyed it!
A: Thruster Technique working on the bars. Short progression. Front squat Push press Thruster Build to WOD weight B: WOD 15 Min EMOM: min1- 40s max thrusters @ 50/35 – 35/20 – 25/10kg (red wolves do clusters) min2- 40s max reps DU/Skips min3- 100m…
10 Side Kicks
10 Arm Side to Side
10 Lung Twists
2 Minutes Work || 30 sec rest A Choice:
30 x 4 Clean & Jerk (50kg/30kg)
30 x 4 Thrusters (40kg/20kg)
Clean & Jerk (Rx)
The most clean and jerks I have ever done in a row. Holy crap. I think the pic below says it all. I eventually settled on a rhythm of 3-2 per minute (3 on the minute and 2 on the 30 second mark). That gave me a total of 10 per two minutes. The first round was 15 per minute. Pacing was key with this WOD as it was basically a scaled Grace times FOUR. Felt good once I got into the rhythm, but it got really hard on the last couple rounds. Traps and side obliques are feeling it today. #TRexArms
That song by The Weeknd (Can’t Feel My Face) would be an appropriate soundtrack to this WOD. Except the lyrics will change to Can’t Feel my Legs. Managed to get the last round of 15 thrusters unbroken (what?!) thanks to Nuno (Obrigado!) – but couldn’t feel my legs afterwards. Not in a life threatening way – just in a redline WOD kinda way. Thrusters felt light after the strict presses as well as those heavy thrusters last week. Did 10-10-5, 10-6-4, 15 for the rounds respectively. And pull-ups seemed to get better even though my grip on my right hand was suffering. I spilt them up into 5s but broke them down to 3s and 2s the more tired I got. Definitely need to work on my grip strength. I was proper knackered afterwards, but it definitely felt like a #LevelUp in terms of my fitness. 😀
WOD Complete the following for time:
9 Thrusters (50,35)
100m Run * 15 minute time cap * 13 minute time cap (intermediate) * 10 minute time cap (advanced)
Time: 11:56 (Rx)
What a tough workout – WOW.
The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull.
Cash out was WOW as well. 😵😅
20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.