WOD 02/26/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 8 Minutes To WU C2B/Burpee/OH Walking Lunge
B- Reebok CrossFit Open Sectionals WOD 16.1=
20 Minute AMRAP of:
25′ Alternating Over Head Walking Lunges (95/65)
8 Bar Facing Burpee
25′ OH Walking Lunges
8 C2B Pull Up
Notes: Jump over the bar after each burpee/ Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Suggestions for everyone (since I’m technically done with this beast):
1) Don’t drop the bar until you cross that 25ft line! If you do, you have to go BACK to the previous 5-foot mark. Nobody wants to go backwards so take an extra few seconds and compose yourself.
2) Two feet jumps over the bar on those burpees! Don’t get a crap no-rep for stepping or galloping over.
3) Knees to the ground. Wear your knee sleeves if you have them. If not, be careful you don’t jam your knees. Keep it under control (I know easier said than done)
4) Take your time. 20 minutes feels like FOREVER no matter how you slice it… and forever is a LOT of time to get those reps. (This is where I crushed. I was a little excited.)
Have fun everyone!
Correction: This is where I *GOT* crushed.
You’re the Man Smanik! Thanks for the advice.. I got a lot of advice when i see you all tonight..
But please get to the box really early; stretch out a lot warm up on your own..
Be prepared to run over tonight… lets have a good time and push each other hard.
For those of you that have shoulder mobility issues like me, and have a hard time keeping stuff over your head, I think you should use a snatch grip. I used a snatch grip and the lunges felt really good overhead, even though I cannot lunge with a 45lb plate overhead.
Smanik you crushed more than just the workout last night, great job!
thanks Jack!
I just wanna say a few things….
1… I love my team! Fuck yeah.. you guys are so f’ing cool.. today was awesome
2…. I believe in Izzys programming – Im excited to see what the future has to hold.
3…. 718 is the truth.
16.1 – 182 Reps Rxed.
Attention open athletes. Remember to go to games.crossfit.com to enter your scores.