February Focus
Strength: Bench Press
Power: Full Cleans
Skill: Rope Climbs
The Open starts in a few weeks. You will see several past Open Workouts this month, plus on Sundays as we get ready to host the Open Workouts at noon each week. Every year, one of the past workouts gets repeated. Which one will it be this year? You will also see the most common Open workout movements throughout the month as well. These 7 movements have shown up in every open since it started – Double Unders, Muscle Ups, Toes To Bar, Wall Balls, Thrusters, Chest To Bar Pull Ups, Snatch (Full/Power). And only once did burpees, deadlifts, and box jumps not show up – so you should plan for those as well.
Skill:
Rope Climbs
WOD:
8 Deadlifts (365/245)
40 Wall Ball Sit Ups
80 Double Unders
4 Rope Climbs
80 Wall Balls
4 Rope Climbs
80 Double Unders
40 Wall Ball Sit Ups
8 Deadlifts
Today we are going to spend some time working on how to wrap our feet for a solid and fast way to get up that rope. We’ll practice a few times and then we’ll get to do them in the workout!
Then, we are going to work through a bunch of reps of really heavy deadlifts, Wall Ball Sit Ups, Wall Balls, and Double Unders. Then throw in a few rope climbs after all that.
Your Coach is going to keep a very close eye on you today. These deadlifts are really heavy and 8 is a decent amount of reps. You will have to have impeccable form today. We want to make sure everyone is safe. If your form deteriorates during your deadlift reps, your Coach will have you strip some weight. Safety first!
For those wall ball sit ups the ball will touch the floor behind you and then your feet as you come forward. This will tac your core for sure!
In the middle we have a lot of reps of wall balls. This is probably more of a mental challenge than a physical one. (I mean, it is physically challenging as well…) Be sure to break up the reps and concentrate on small chunks at a time.
And we also have those double unders to attend to. If you are proficient at them, it should take less than 2 minutes. If you are working on them, talk to your Coach and make a good scaling plan.
