Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 16.1 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Strongman Session
Two sets of:
125-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed
B.
Two sets of:
200-Foot Sled Drag
immediately followed by…
200-Foot Farmer’s Carry
Rest as needed
C.
Three sets of:
Row 1000 Meters @ your 2k PR pace
Rest 4-6 minutes
Session Two
Swimming Session
Five sets of:
4 Minutes of Swimming – your choice of drill or stroke
Rest 2 minutes
Treat this as a recovery session, maintaining easy to moderate rates of exertion on each set.
283.
Improved from 260. Really wanted 290 but I’ll take the improvement. I slowed down to 1:40 a round from the start. And helped keep me moving for the Burpees. Burpees are always slower for me.
Session 1
A: complete
B: complete
C: complete
Session 2
Swimming complete. Felt awesome.
Session 1
Delts: 8lbs
Bis/tris: 18lbs
A)
rope pull: 90/105
Bridal carried my wife
B)
sled drag: 105/130
Farmers walk: 90lbs
C) rows all in the 3:40s
Session 1
A. Done. Didn’t have sand bags. Used kegs.
B. Done
C. Done. 1:53 pace.
Session one
warmup done
hand over hand: 70/80
sandbag: big sandbag on shoulder/big sandbag on shoulder+little in hand
sled pull: 160/180
farmer carry: 70/70
1k:
3:25.4
3:25.8
3:24.4
good day for recovery and keeping it low key and fun. 50 degrees for the first time in months up here in MN. appreciated being able to throw on shorts and do some of this work outside!
I wouldnt have expected it to be warm enough there to do that. Thats awesome
Session 1:
A. Done
B. Done (70# Db’s, dropped once on second round)
C.
Session 1:
A and B normal weights.
C- 3:42.8 // 3:42.7 // 3:42
Session 2:
Done. Felt good to get in the pool.
20 min Assault bike ride this morning at 45-50rpm
Long walk with my dog later and some romwod as well.
Tackling 16.1 again tomorrow. Going to map out my plan tonight and my back up plan 🙂 I want 15 more reps and I think that’s doable.
Good luck with it Beth
So I did Session 2 from Monday since I wasn’t able to Monday. Legs were heavy and I didn’t go hard..thats what yesterday was for!
Did the Strong man session afterwards. I like doing this stuff! Happy to have lots of 25′ marks in the gym already!
Got everything in besides the swim today- didn’t have access to a pool and it’s the dead of winter here…
I got 240 yesterday, but I know that I came out too hot in the first three rounds. I get really excited/nervous, and I didn’t have a coach here, so I over estimated my pace and my approach. I am going to re-do it on Monday and shoot for that 10 rounds +!
Good luck!!
Rowed the 3x1000m. I am going to redo 16.1 on Monday. Got 242 but there are a couple things I think I can iron out!
I am in the same boat, Alyssa! You can do it!!! We can do it!!!
Rear delt WU: 10#
Bicep opener:20#