The Open is over…now what?

28
Mar

The Open is over…now what?

The 2016 Open is coming to a close (submit your scores by the way). A few more athletes have to finish up 16.5, but for most, training for 2017 starts now.

We can use the results from the Open to help prepare for next year (or competitions coming up this year *cough* Hopper *cough*). Some of you may have been stonewalled by heavy deadlifts – so you need to work on strength. Others may have been blocked by higher skilled movements like double unders or muscle-ups – so you need to practice skills and drills. And you have lots of options to help you.

We have Open Gyms where you can spend time hammering down those goats (weaknesses). We’ll have clinics throughout the year to address the common pitfalls in workouts. We have skill sessions/PT sessions available to go over the finer details and get a coaches undivided attention on your movement.

Let’s turn your weaknesses into strengths and crush the competitions!

“Main Site Monday”

Push Press x5
50-60-65-70-70%

For time:
1 round of:
100 double-unders
50 squats
25 Push Press (96/65#/50%)

Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press (96/65#/50%)

Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press (96/65#/50%)

*6 min cap per section

The winning picture of the photo contest. It really captures the essence of 16.5. Congrats to Mike Moody for snapping the pic.

The winning picture of the photo contest. It really captures the essence of 16.5. Congrats to Mike Moody for snapping the pic.

20 Responses

  1. Shawn J

    WUx1 15 Wall Balls 1min skipping

    Push Press x5
    50-60-65-70-70%
    95-110-120-125-125

    WOD:
    Completed round 1 with 2 secs to spare RX

    2 rounds round switched to single unders, completed all except the last set of Push press

    3 rounds round single unders, completed all except the last set of Push press

    810 reps total

  2. Laura

    Push Press x5
    50-60-65-70%
    45-55-60-60#
    Stayed at 65% – still sore from Friday night 🙂

    For time:
    1 round of:
    100 double-unders (50 KBS at 30#)
    50 squats
    25 Push Press (50%= 45#)

    Then, 2 rounds of:
    60 double-unders (30 KBS)
    30 squats
    15 Push Press

    Then, 3 rounds of:
    40 double-unders (20 KBS)
    20 squats
    10 Push Press

    *6 min cap per section
    Total: 381 reps

    Thanks Kevin!

  3. Cody Jorgensen

    Strength Push Press x 5:-95-105-115-125-125

    Wod: Used 85lbs for PP (17:52)

    Skipping needs to get smoother, it is a real gasser

  4. Trent

    Opted for sleeping in and did some open gym fun at work.

    Weighted Pullups x5
    20-40-50-55-65(pr#10) but cant say the last two reps were strict.

    Weighted dips x5
    20-40-50-60-70(pr#5)-80(pr15#) – Dips were on a stationary dip bars.

    Also throw in some other odds and ends.

  5. Heather Colleen

    Push Press x5
    45-50-55-60

    WOD: Used 45# for PP (16:21)

    First set of DUs unbroken – first time I’ve hit 100 in 3 weeks! And push press felt a bit too light even at the end…possibly a PR coming up?

    (I think this is my 3rd comment of 2016. I am going to work on that.)

  6. Hannah

    M+WU
    Group mob

    Push Press x5
    50-60-65-70%
    35-40-45-50lb

    For time:
    1 round of:
    100 singles
    50 squats
    25 Push Press (96/65#/50%), 35lb

    Then, 2 rounds of:
    60 singles
    30 squats
    15 Push Press

    Then, 3 rounds of:
    40 singles
    20 squats
    10 Push Press

    *6 min cap per section

    14:25

  7. Tracy

    “Main Site Monday”

    Push Press x5
    50-60-65-70-70%
    45-55-60-65-65#

    Scaled DUs to singles
    Used 45# for push press

    Time 17:22

  8. Push Press X 5

    115-135-160-170

    WOD with singles and 95# = 510 reps at the cap

    Rd 1 – completed
    Rd 2/3 – completed all but 15 push press
    Rd 4/5/6 – complted 2 out of 3 rounds.

    Thanks for the class Kevin!!

  9. Gilles

    mob wux1 +10 wall ball + 1 min skipping
    group mob
    push press
    65×5 70×5 75×5 80×5
    for time
    1 round 200 single
    50 squat
    25 push press 70#
    2 round
    60 single
    30 squat
    15 push press
    3 round
    40 single
    20 squat
    10 push press
    time 14:15

  10. Shane H

    Push Press x5
    50-60-65-70-70%

    95/135/155/165/185 

    For time:
    1 round of:
    100 double-unders
    50 squats
    25 Push Press (95)

    Then, 2 rounds of:
    60 double-unders
    30 squats
    15 Push Press (95)

    Then, 3 rounds of:
    40 double-unders
    20 squats
    10 Push Press (95)
    14:30 rx

    First round of doubles unbroken! The rest very broken, got gassed pretty good half way through second round, Cara got ahead of me and I just couldn’t catch her… Good race! 
    Great class Kevin, first nooner! 

    Score: 14:30

  11. Heidi

    Push Press x 5
    50-60-65-70-70

    WOD: Complete each section within 6 minute time cap. If
    1 Round:
    100 DU’s
    50 Squats
    25 Push Presses @ 55#
    Finished = 175 Reps

    2 Rounds:
    60 DU’s
    30 Squats
    15 Push Presses @ 55#
    Finished 1 Round + 60 DU’s + 17 Squats = 182 Reps

    3 Rounds:
    40 DU’s
    20 Squats
    10 Push Presses @ 55#
    Finished 2 Rounds = 140 Reps.

    Total Reps = 497
    That one killed me!

  12. mike

    Push press 95-120-120-120-120

    Opted for the singles with an occasional double under. Used 95#
    Thanks to the class ahead of me ( I was in the back) I got to see the pace I needed to be on and I didn’t disappoint finished everything in ample time ……17:59. Thank good I can push press. Last ten were done in 12 seconds

  13. Push Press x5 – 35# – 40# – 50# – 55#

    For time:
    1 round of: 100 double-unders (1x singles), 50 squats, 25 Push Press (96/65#/50%) – 35#
    Then, 2 rounds of:
    60 double-unders
    30 squats
    15 Push Press – 12 of 2nd round by 12 min cap.
    Then, 3 rounds of:
    40 double-unders
    20 squats
    10 Push Press – 2 push presses of 3rd round by 18 min cap. Score : 584, so close to finishing!

  14. Push Press x 5
    80-100-105-115-115

    WOD: Complete each section within 6 minute time cap. If
    1 Round:

    Finished = 175 Reps

    2 Rounds:

    Finished 2 Round + 40DU’s = 145 Reps

    3 Rounds:

    Finished 2 Rounds + 7 DU’s = 147 Reps.

    Total Reps = 467

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