Thursday, March 22

The final WOD of the Open is upon us and it looks very familiar. It's the same WOD as the final workout of 2011's Open and even if you didn't do that, you may recognize it as a crazy Fran Ladder. Maybe a FRANRAP. Either way, it's gonna get nasty quick for some of us. Chest to bar pullups are going to be tough, but don't worry, keep the sets small or do singles and I guarantee you'll get through them. If you want to practice tomorrow and hold off on the workout til Saturday, it may be helpful for those of you that have never done chest to bars before. I know some of us are going to do it after the group WOD Saturday, so around 11:30 or 12. Call me if you have questions or need to schedule another time to do this. Here's the WOD explanation video

And here's a quick mobility WOD about foot position in the squat. PLEASE WATCH and work on the hip, ankle, etc. mobility so you don't need to turn those feet way out. This will be immensely helpful while doing a ton of thrusters. Here's the excerpt from Mobility WOD

Today’s episode is to evaluate your ability to create an external rotation torsion force (stability, good mechanics, safe joint positioning) in the bottom of your squat (full compression). Many of us have to turn our feet out a bunch in order to get to full depth. While this is clearly functional, it’s not optimal. If you are having to spin your feet much past 15 degrees, chances are you are compensating for poor motor control, missing internal hip rotation, a tight anterior chain (quads, etc.), and stiff ankles. The further out your feet go, the less effective your hip rotators are at resisting the valgus forces created by the body (read: knees in). Somewhere between 5-12 degrees is sort of a magic area where you can still get to depth and create freakish amounts of torque.

Workout for Thursday, March 22 MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.