16.4 has been one of the most fun workouts of the Open – in my opinion. Again we saw some amazing performances!!! Click on the photo above to check out our album.
The last workout will be announced Thursday.
Predictions? I have one. If you don’t like Thrusters, quit now. I predict 125 Thrusters 95/65 for time.
Open Prep WOD
Who is the most influential person in the world today?
Gymnastic Warm Up
Jogging 3 circuits of the gym - Forwards, sideways then backpedal
Walking on tip toes down and back
Walking on heals down and back
Arm Circles, Swings and Hugs
Planks, Hollow Rocks and Superman's
Table Top Holds
Every 2 minutes, for 12 minutes:
Handstand Push-Ups x Max Reps in 45 seconds
(OR handstand holds/ shoulder taps x 3-4 reps)
Metcon (4 Rounds for reps)
Against a two-minute running clock, complete as many reps as possible of:
3Cleans (115/75 lbs)
6 Shoulder to Overhead
9 Front Squats
Row for Max calories
Rest 2 minutes between sets, and complete a total of four sets.
Out of Town WOD
FOR TIME: 10-9-8-7-6-5-4-3-2-1:PUSH UP, JUMPING SQUAT