Here we go.. the OPEN is on! Great turnout for the Open Announcement last night. Big attendance from the Bu Crew and Dawn of the Deadlift. The Coaches “R” Us team were 3 out of 4 and The lululemon team had one or two in the crowd. Our Intramural Open is off to a fun start- and we look forward to more excitement and WORK as the weeks pass.
Read the workout and start strategizing… but you won’t make it to the end on strategy alone 🙂 This is a tough triplet- and great to see a brand new movement added to the Open, in the overhead walking lunge. This will put a mild strain on space in our relatively small setting- we will do what we can to get classes rolling and athletes through your workouts in a safe and sound environment.
Friday WOD at 7 and 9am, 3 and 5pm
Midday Open Training Hour
Athletes NOT signed up for the Open will do THIS version of 16.1:
As many rounds as possible in 20 minutes of:
25′ walking lunge (20/15kg plate)- 12.5 feet out and return
8 burpees with jump to plate
25′ walking lunge (20/15kg plate)- 12.5 feet out and return
Post total rounds and remaining reps to chalkboard
Games Open 16.1- For all athletes signed up for the Open!
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (1 rep for each 5 feet)
8 burpees over barbell
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Post total number of REPS to chalkboard/Games Open Website
One round=26 reps
Men lunge 95 lb.
Women lunge 65 lb.
Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.
This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.
Your score will be the total number of repetitions completed before the 20-minute time cap.
Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.
