Monday, March 16

Another week of the Open is in the books and this was a tough one. However, you all once again showed how tough you are. Whether you did the workout scaled or RX’d doesn’t really matter. You pushed through a really hard workout and made us proud.

The big shocker was, of course, having muscle ups as the first movement. Yes, it is a little of a bummer, but it is also a kick in the pants to push us down the road to getting a muscle up. Sometimes, the best motivation is not having any other option. And it worked for a few of you. We saw multiple people get their first muscle up and I think we will see a few more before it’s all over.

This is why competing is good for us all. Getting out of the comfort zone and not giving yourself a choice can take you to the next level. It’s too easy to just do the simpler version on a daily basis and it might not be wise to push the envelope every day. But when you are in a competition and you have no other options you really find out what you are capable of doing. Enjoy it and use it as a tool to evaluate your progress. And be ready to get that muscle up next year!

Workout for Monday, March 16
Deadlift
One DL every 90 sec, 9 rds total:
1-3: 3 reps @ 75%
4-6: 1 rep @ 85% (with controlled return to floor)
7-9: 4 reps @ 65%

For Time:
10 Thrusters (95/65)
10 Burpee Box Jumps
8 Thrusters (115/75)
10 Burpee Box Jumps
6 Thrusters (135/95)
10 Burpee Box Jumps
4 Thrusters (155/105)
10 Burpee Box Jumps
2 Thrusters (165/110)
10 Burpee Box Jumps

18 min Time Cap