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Over the Hump and Recovery!

Mika is one of several athletes to get their first ring muscle ups in 18.3! (Photo credit: Oscar Bravo)

Three down, two to go team! Again another week of great performances... many first double unders, overhead squats, and muscle ups! The Open is a great platform for getting these new skills accomplished and you guys did just that!

As we're getting into crunch time, your body might be feeling a little bit more beat up than normal. This is to be expected as the intensity and effort in most Open workouts is generally higher than our regular class wods.

If you're looking for some more recovery during the Open and beyond, Coach Sara is now offering relaxation bodywork on select days (Mondays and Saturdays) on the Strength & Health side of the gym. As many of you know, Sara is a student at the West Coast College of Massage Therapy and is working to develop her skills. You can book in with Sara through our online booking service HERE.

Stay focused team, two more weeks to go!




WARM-UP: 5 min Cindy (rounds of 5 pullups, 10 pushups, 15 squats)

SKILL: Deadlift 5, 3, 1, 5, 3, 1 E90s

Second wave heavier than the first! 65-75-85% for first wave.

WOD: Ginger

With the high likelihood of hspu coming up this week, this workout will give you a good chance to get some reps in. Scale so that you can move through the early rounds relatively unbroken!

Rx: 10 min AMRAP (ascending reps): 3 hang squat cleans (75/115), 3 hspu, 6 hang squat cleans, 6 hspu...

FG2: 65/95, scaled rom hspu

FG1: 45/65, hs hold 10 sec, 20 sec, 30 sec...

TG: Scaled as needed


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