We had several 1st ever bar muscle ups this weekend in Open WOD 16.3!!! The big smiles, the look of “oh crap, I’m up so high, what do I do now!?”, so much excitement!! We’re so proud of all out athletes & how hard you’re working in the Open! 2 weeks to go…what will 16.4 hold!?
That we don’t know, but I can tell you what the week ahead will look like 🙂 It’s warming up which means 2 things – it’s going to be hot & running is making a comeback 😉 Drink plenty of water kids, it’s good for you!! And don’t neglect those calves and shins after a winter off from regular running. Here’s what’s in store this week…
Monday – Get your shoulders ready! We start off with a running clock, 5 mins each to establish a heavy shoulder press, then heavy push press, then heavy push jerk. Our metcon begins with a calorie row buy in, then 21-15-9 of C&J and pull-ups (Rx+ C2B). A spicy start to the week!
Tuesday – Our weightlifting today is 3 point cleans – 1 rep equals a clean from high hang, the knee and the floor. We’ll finish with a 10 minute AMRAP combo of thrusters, bar over burpees, hang power cleans and, wait for it….more burpees 🙂
Wednesday – All the metcons. Bring your rope! Our first metcon is for time starting with a DU buy in, then 40 DL, 30 box jumps & 20 front squats. You get to rest for a good 10 minutes, then you have 3 rounds of wallballs & more DUs, with a little rest built in after each round (thank goodness!)!
Thursday – Working on ring dips today, a great way to build shoulder strength and stability & to get your closer to those elusive muscle ups! You’ll have a running clock for 10 minutes to finish an 800m run, 40 burpees to a plate & 20 t2b, rest until 10:00, then with a running clock, you get 10 minutes to finish 21-15-9 of hang power snatch and HR push-ups (or HSPU for Rx+).
Friday – Currently TBD as we await the 16.4 announcement Thursday night…all the nail biting!
Saturday – 16.4! Maybe a chipper this week? We haven’t seen wallballs or HSPU yet!?
Sunday Oly – Working up to a heavy snatch, then a heavy clean & jerk. Finishing off with some box jumps & evil wheels!
