The First Final Week!


20.2 is 17.1 ... and the pain is real!



Team!


I can't believe that it's already the start of the final week of the first stage of the Open. At this point in previous years (with 5 weeks of the Open), we'd be slightly dreading the fact that we'd have 3 more weeks to go!


As mentioned before for our Intramural competition, we'll take on the individual quarterfinal workouts when they get released, so this third week signifies only the close of the Official Open for those of you who are registered and may not be moving on.


The key now is to pour all the energy you have left into this last workout. It likely won't be easy, but if you've made it this far, you're going to be okay!


Stay strong team, lots of great effort on 21.2, so amazing to see.


Cam



TRAINING MONDAY TUESDAY


WARM UP: 3 rounds -

6 Cossack Squats

8 Double Crunch

10 Plate Floor to Overheads




SKILL: FRONT SQUAT 6-6-4-4-2


Go E2M



WOD 1: THRUSTER - CHEST TO BAR INTERVALS


5 interval AMRAP of 40 seconds WORK time, 1:20 REST time


10 thrusters (bar taken from the floor) 75/115

AMRAP CTB pullups in the remaining time.


Choose a barbell scaling that is tough but doable for one unbroken set of thrusters. Aim for 7-10 pullups per round so scale accordingly.


FG3: 95/65, regular pullups

FG2: 55/75, jumping pullups or jumping ctb

FG1: Scale bar weight as needed, ring rows


CP1: increase bar weight by 10lb each round

CP2: 105/155, bar MU or ring MU



WOD2: TABATA ASSAULT BIKE OR ROW


8 Intervals of 20 seconds work, 10 seconds rest!


Work hard! If your back is a bit lit up from the 21.2, then choose the bike