OPENS!!!

Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

 

First time EVER an Opens WOD has a rower and more than 3 components to it!!!  Many people are freaked out because of the muscle ups… That’s ok if you do not have them.  There is whole lot more to this WOD than just those.  If all the movements are in your tool belt, then it’s a sprint to get the cleans done!  The time you complete the cleans helps your score significantly, so it’s truly a different WOD if you don’t have the MU’s.  Game it accordingly!!

 

This workout isn’t won on the erg, at least not the first time you’re on it.  Pace it out to where you can still get your respirations controlled and your heart rate remains low.  Loose grip and stay relaxed.  Sprinting through it and white knuckling the handle will only blow you up for the toes to bar.  Now, for the toes to bar… Small manageable sets with short rest in between.  Starting out with a max set of 25 reps will leave you with singles and no reps at the end.  If you’re proficient with the movement, stay with sets of 3-5 reps and get on a bar that is low so you don’t have to jump.  By the time you get to move to the wall ball, you’ll be happy!  Those legs are going to feel very fresh, but still do manageable sets!  40 isn’t a lot, and is very common to see reps higher than that in class, but for instance, I am going to break in to three sets, 16, 14, 10 with a short rest in between.  If you feel like you’re hitting failure on the wall ball, rest a bit longer.  A no rep on a wall ball is devastating!  Once on to the cleans, there are two roads you can take… For those of you that don’t have muscle ups, well this is the time to suck it up and bang through them!  Small sets with small breaks.  Don’t walk away from your bar (again, that tie break time makes a huge difference!).  For those of you WITH muscle ups, you need to be conscious of your grip.  Doing singles with a consistent rhythm is going to be key.  Even some of the best in the world, Bridges and Panchik, did singles last night… That says something.  Once on the muscle ups… small sets!  If you’re highly efficient at them, like Wes from RCF, triples it is and be cognoscente of rest being taken.  On average, in a WOD with muscle ups and extreme fatigue, each time one gets off the rings, its about 18 secs to get back on.  Small sets and small breaks.  Or, singles, but drop down from the top and almost immediately get back on!

 

All in all, chip away at it and stay relaxed. If your only hope is the tie break, then go ballistic on the cleans!

 

Saturday will be fun!  ROCK TAPE DOC’s will be in in the morning to help tape you up!  Heat times start at 0900.  As always, you need a judge and a score card.  I’ll be opening the gym no later than 0800.  Allow at minimum of a half hour to fully warm up and get a good sweat on.  Start with mobility work to loosen the hips, quads, and ankles.  Get on the rower for at least 10 min and work some transition work to get a feel for the WOD itself.

 

Dominate today!!

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