NEWS
- TODAY 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
“Open 20.5”
40 Muscle Ups
80 Calorie Row
120 Wall Balls
WOD Guidance & Goals:
Partition any way you’d like. If you don’t have muscle ups, get the row and wall balls done first. Minimize breaks. 20 minute cap!
Post Reps/Time to Comments.
ENDURANCE
2 rounds:
1200m moderate, 600m easy
800m moderate, 400m easy
400m moderate, 200m easy
200rx (13:47)
(Plus 16 chest to bar for “fun”…)
Great job today
Thanks for being such an encouraging judge!
200 Rx (12:22)
200 Masters 55+Rx 18:55. All done Open 20.
16:29
RR
10# WB
4 rounds 10/20/30
14:11 c2b (8 rounds 5/10/15)
@ 20 minutes, 6 rounds + 12, 5 strict C2B with blue band, 10# – broke into 8 rounds 5/10/15
200 reps 11:46 rx, (and 40 rr not for time)
And thanks Mary D for being my open partner this year!!
200 Rx (11:58)
110 Rx
Disregard the above.
190 Rx ***
218Rx went with the 2-10-15 approach, then used extra time at the end for MU.
tried to do a big MU set out of the gate, but there were only 2 there today.
Cool workout.
19:32 PUs (8 rds-5/10/15)
17:02 MRx 4 rounds of 10/20/30 C2B/Row/WB
16:01 MRX
8rds 5-10-15
CtB- row – WB’s
200 reps scaled, 19:17
7 rounds at cap
#10, c2b
15:29 scaled
202 Rx (10:43)
201 Rx – 11:26 tiebreak
Thanks for all the MU encouragement!!
Nice job!
Woohoooo!!!
Nice!
Outstanding
YEs!
200 Rx 13:59
Dang MU to end the open!
200 Rx 18:12
217 Rx
8 x 1/15/10 with a set of MUs up front and at the end
225 rx
19:03 – 8 rounds – 5 strict chest to bar with bluebland, 10 cals and 15 wallballs.
18:59 black band pull ups, 12#WB
216rx (16:38 tie break)
10 rounds of 1 mu/12 wb/8 cal row
Then finished with an additional 6 mu’s
200 rx 11:58
200rx (10:28)
19:03
8 rds@ 5 KPU/ 10 cal/ 15 wb
203 Rx (9:31)
8 rounds at time 10#, kpu
231 rx (17:43)
8 rds
– max MUs
– 10 cal
– 12 wb (wrote wrong number on sheet. should have been 15 so had to make up a bunch in later rds)
then chipped at MUs at end.
happy to be moving again.