Fri, 02/09/2018


“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups

L2 Sub Knee Raise/Knee to Chest for T2B Sub Pull-Ups for C2B Sub Jumping Bar MU for Ring MU or 30 Push Ups L1 35 Wallballs 30 Singles 25 Box Step 20 Sit Ups 20 Ring Rows 15 Burpees 10 Hang Cleans 10 Push Press 10 Hang Muscle Snatch 10 Push Ups

Notes:

With a high rep count and a longer workout, we want to manage our rest effectively today. A good rule of thumb for finding appropriate sets is aiming to keep rest to less than 10 seconds per break. If athletes can do that, they are consistently moving forward, even if sets are small. We can group these movements into a couple different categories. The movements today that will be broken up into sets are the wallballs, toes to bar, chest to bar, and jerks. There is no wrong way to approach those sets as long as athletes are keeping the rest between to a minimum. The movements today that require a smooth, steady pace are the double unders, box jumps, and burpees. Finding one speed for all reps is better than short bursts followed by rest. The remaining two barbell movements, the cleans and the snatches, should be taken in singles from the beginning. This allows athletes to keep working while prioritizing good movement. For athletes who get to the ring muscle-ups, taking the extra time to gather yourself before the jump up leads to better movement and bigger sets.

#WOD #opentest #wallballs #doubleunders #boxjumps #toestobar #chesttobarpullups #burpees #cleans #jerks #snatches #ringmuscleups #muscleups