Well, what I way to end the 2016 Open! I love this workout and it has nothing to do with the movements. What is awesome about it is that everyone in the world is on an equal playing field. There is no skill required here. No high reps gymnastics. No strength. Just your ability to handle pain. This workout test how much heart you have…nothing else. You, yes you, get your chance to throw down with everyone. It can’t get any better than that. When 14.5 came out 2 years ago, I remember saying that no other workout programmed has ever tested pure heart until then. This remains true 2 years later. So sell out and finish strong. It is all about you.
Game plan:
Break up your thrusters and pace your burpees. It is all about managing your heart rate. Then when you get to 6-3, you must sell out. Those seconds will be the difference in this workout. It is key not to start your sprint too early; many will want to go at 9, but if you do this, then you will have nothing for 6 and 3.
Here is a good thruster breakdown:
11-10 or 7-7-7
10-8 or 9-9-9
8-7 or 5-5-5
8-4, 6,6 or 4-4-4
6-3 or 5-4 (Trust me…only if you got it for sure, then go 9, but be smart)
6 (Sell Out)
3 (Sell Out)
Here is a good warm up:
WARM UP:
500 M. Row
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Thrusters (45/35/15)
10 Push Ups
Then:
Hip & Shoulder Mobility
Then:
EMOM 6 (Make sure to jack your hear rate!)
ODD: 5 Thrusters (95/65) (75/55) (65/45) (45/35)
EVEN: 5 Bar Facing Burpees
Good luck, everyone; it has been pleasure. If you are looking for a coach next year to take you to the next level, I have a few spots available for this coming season. Kick some ass!
-Mike
LIFTING CLUB – 9AM
*Coach Mike and Butch will be in.
TEAM WOD – 8AM & 10AM
WARM UP:
10 Inch Worms
Then:
3 Rounds
10 Pass Troughs
10 Good Mornings
10 High Shrugs
10 High Pulls
10 Front Squats
LIFT:
Warm up Clean
WOD: (Teams of 4)
4 Rounds
100 Cal. Row
80 T2B
40 Cleans (185/125) (165/115) (155/105) (135/95)
