# 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

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

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!

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

Push press x5

65-85-95-105#

WOD Rx: 13:40

I loved that wod!!

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.

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.)

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

“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

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!!

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

Push Press 4 sets x 5 reps @ 105#

WOD @ 55# = 567 (capped at 18 mins)

WOD: @ 55# 567Reps

Push Press x5

50-60-65-70-70%

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

Score: 14:30

It was an awesome nooner! and hey….you gotta let me beat you like twice a year, so I’ll take it 🙂

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!

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

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!

Wod @ 55#, had 10 reps left when the clock ran out.

So close. Next time!

16.5 Rx

21:49

Not the sub-20 I wanted but I felt more “in control” this time and still managed a 2 min PR so I will take it.

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