WOD for Monday 2-29-16 and Tuesday 3-1-16February 29, 2016
CFG Open Workout 16.1 (edited from an incorrect 8 reps to a correct 25′ at 730pm)
AMRAP in 20 minutes. 25′ Walking Overhead Lunges @ 95/65, 8 Bar Facing Burpees, 25′ Walking Overhead Lunges @ 95/65, 8 chest to bar pullups.
Scale- 25′ Front Rack Walking lunges at 45/35, 8 Bar facing Burpees, 25′ Front Rack Walking Lunges 45/35, 8 Assisted Pullups
The offical pullup scale is 8 Jumping pullps, done for maximum accesability, but you will be given the option to simply use band assistance if you’d rather.
Please be aware that the nature and logistics of this workout are such that we can only run 5 people at a time. I will arrive 10 minutes early to the 6am and 1 pm classes so that people can warm up and go right at the top of the hour if they like. Thereafter we’ll have heats roll in at 20 and 40 minutes after the class has started. I will let you warmup as you see fit, but please stay primarily on the exterior portion of the room.
If that delayed start time doesn’t suit you or your schedule you are free to do your own thing or Tuesday’s workout outlined below.
5 Rounds of 1 Min max rep Double Unders (competitors), Heavyrope, Double or Singles (everyone else). 1 Min max reps Deadlifts 185/135. Scored Separately Rest 4 minutes. 5 Rounds total. This is our “Interval Tuesday” format with the separate scoring a small departure from the normal way we do this.
I just completed 16.1 sunday afternoon around 12:30 or so. Andrea was my gracious judge. I got 193 reps, which is 7 full, plus 1 set of lunges an 6 of 8 barf burpees. (Joel stomped the shit out of this one, with a 213!!) I planned to pace to a 2:50 round and was a little ahead of that; at the end of 6 I had 3 mins 10 seconds. To that point everything was fine, but in an attempt to redline I really suffered those last 3 minutes. Leg soreness creeping in. I did single c2b on rounds 1,2,4 and 6, butterflied when I felt good on rounds 3, 5 and on 7 when I felt terrible, but needed to push. Unpleasant. Be ready. Start slow….