WOD
“Open 20.5”
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls
Weight: 20/14
40 Strict Pull Ups
40 Strict Dips
60 Calorie Row
100 Wall Balls
Weight: 14/10
40 Ring Rows
40 Dips
40 Calorie Row
80 Wall Balls
WOD GUIDANCE & GOALS
YOU get to partition this workout anyway you’d like! Some strategies that worked a few years ago were doing a max set of muscle ups to start then do rounds of 10 cals and 12 wall balls with a set of max muscle ups at the start of each. If you’re not doing muscle ups, complete the row and wall balls in 10 rounds of 8 cals and 12 wall balls, then chip away at pull ups and dips at the end. There’s a 20 minute cap, so get as much work done as possible in that time frame.
Post Time to Comments. Compare Scores HERE.
HOME WOD
40 Hand-Release Push Ups
1000 Meter Run
200 Squats
ENDURANCE
5 Sets:
200m fast pace
100m walk in 1min
100m easy pace
100m sprint
100m walk in 1min
6+20 4/8/12 SPU/jumping dips, 10#
21:26 10 rounds: 1 banded transition, 8cals, 12 WB 14#
Thanks Bill for the transition help, they were legit! Focused on 12 unbroken WBs.
Way to go on those transitions! Looked awesome.
15:12 c2b 10 rounds (4/8/12)
221 MCx (10 Rounds of 2 / 8 / 12 and was able to sneak in 1 extra muscle up at the end. Huge PR. Haven’t done a ring muscle up in 2 years and they felt good!)
11.08.19 – 203 MCx
Upon review…I still have some work to do w/ lockout to start the ring MU. Noted for next time.
Got my first 6 BMU ever!
10 rounds of 1 BMU attempt/8 cal/12 unbroken wall balls. finished at 18:00. Spent the last 2 minutes trying a few more muscle ups but no such luck.
222 – but screwed up, 120 cal row and 80 woo boos! First time doing ring MUs since we did this WOD in the 2020 open.
151 reps
Got 1 RMU, then lost it. Did 1 RMU attempt every round and then hit up the bar where I FINALLY consistently linked sets of 3 BMU under fatigue which I was pumped about! NICE Job on the gymnastics work everyone!
149 – MU Attempts
Stopped after 8 rounds – about 3.5-4 minutes left – broke it up 10 rnds 4 PullUps/8 cals/12 10# WallBall. Eliminated squat in wall ball after 5th round
206 MAX with false-grip ring rows for pull-ups
(4 ring rows / 4 strict ring dips / 6 cal / 10 wb — 8 rounds plus rr/rd/row in the 9th)
223 mcx – 9 short of Open score
— tried 2/8/12 today but think the transitions ate into my time compared to max/10/12 last time
7+9- 4/8/12
strict pu & box dips for mods
8 rounds + 8 cal row (started w/row); strict pull up (purple) and bench dips. 2 rounds of ring rows.