20.5 fin

IMG_1094.jpeg

This is it! The last wod of the Open for this season. And… a wod that YOU get to pick how the order goes. We HIGHLY suggest breaking this up into rounds. For those completing ring MUs throw a couple in each round. If you go through all the Wallballs and rowing full blast you might not have enough gas to get through all the muscle ups. Be smart. Chip away!

Communicate with your judge as well. Come up with a game plan and attack! Good luck to all our athletes! Have fun with it!

WOD- 20.5 For Time or total reps

  • 40 Ring MU

  • 80 Cal Row

  • 120 WallBalls

1 moRe

IMG_1085.jpeg

Just one last Open announcement happening tonight. What will Dave throw our way? We’re thinking either some sort of game changer that we’ve never seen… OR maybe a repeat twist… I guess we’ll find out tonight!

Strength- OTM x 10

  • 0:00-4:00= 1 Pausing OHS + 1 OHS

  • 5:90-9:00 = 1 OHS

  • @ 50-55% of 1 RM

WOD- 5 Rounds - 1:00 Rest between rounds

  • 15/12 Cal Row

  • 9 OHS(95/65)

  • 3 BMU (6 Strict Pull Ups)

IMG_1051.jpeg

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire

Wishbone - The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone - The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone - The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

Strength- OTM x 8

  • 2 Power Cleans + 1 Jerk

  • 60-70% of 1RM C&J

WOD- 5 Rounds for total Cals

  • Min 1= 50 DU

  • Min 2= 25 Sit ups

  • Min 3= Max Cal Row/Ski/Bike

  • Min 4= Rest

Monday funDay

FD1B5145-3780-454B-B668-804E1A76A223.jpeg

Have you snagged one of our canvas bags yet? Go green with us! $15 each, extras in the lobby!

If you’re signed up for the worldwide open don’t forget to submit your score before 8pm

Strength- Back squats every 2:30 x 6

  • 6 Back Squats @ 65%

WOD- for max reps

5 min AMRAP

  • 1,000m Row

  • Max Wallballs (20/14)

    5 min Rest

5 Min AMRAP

  • 50 Wallballs

  • Max Meters