A.
17.2
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-ft. Weighted Walking Lunge (50/35 lbs)
16 Toes-to-Bars
8 Power Cleans (50/35 lbs)
Then, 2 rounds of:
50-ft. Wighted Walking Lunge
16 Bar Muscle-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
55+:
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-ft. Weighted Walking Lunge (35/20 lbs)
16 Toes-to-Bars
8 Power Cleans (35/20 lbs)
Then, 2 rounds of:
50-ft. Wighted Walking Lunge
16 Chest-to-Bar Pull-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Note:
Please check and see what your score was on Open Workout 17.1 to know what score to try and match or beat. Have a game plan for this workout and if you have a partner who is training with you, have them make a note of your splits going from one movement to the next. This will be helpful if this workout were to come up in a future Open!
B.
Two sets of:
Side Plank x 45 seconds per side/rest 15 seconds between sides
Rest 30 seconds
Prone Plank Hold x 60 seconds
Rest 30 seconds
Supine Hip Bridge Hold x 60 seconds
Rest 30 seconds
Week 2 – VO2 Max – warm up & drills done.
400m x2 – 1:24.8/1:35.2
100m x10 – PR 100m 17s.
90% and rest 1:00 in between
19.3
20.5
21.2
20.8
30.7 (a little self talk here)
21.6
20.8
22.0
20.3
19.6
One of those workouts sucked in the middle but wanted more at the end.
This one has now completely frustrated me. I could not do BMU which I still can’t do. But now I can’t do the lunges with. 50s granted I had knee surgery and my left leg is still not up to right leg. I am frustrated I feel like I have lost so much. I decided to focus on individual leg stuff but I have no program to follow to get the left leg back up to strength will it come back on its own or do I need to focus on it to bring back quicker. My PT will tell… Read more »
17.2 167 – 4 reps more than last year. Very happy with this considering I haven’t been training as much as I would have liked in the last month. First set of T2b unbroken Second set of T2b 10-6 First set of Muscle ups 4-3-3-3-3 Second set of mus 2-3-3-3-2-1-1-1 3 set of T2b 10-4-2 Biggest difference was my leg strength and endurance in the lunges. Last year the lunges gassed me. This year, once I racked the db’s i was able to slow my breathing right down and just lunge away. I also did this in my garage with… Read more »
Question…I need to do this wod tomorrow. I do not have access to a bar where I can do BMU but I can do CTB. Does it make sense to skip this workout or do CTB instead? It will not compare to last year because I RX’d last year’s. But, a workout is a workout…
A. Not happy with my right shoulder today…. 17.2 121 today 112. My first 2 rds plus lunge done in 5:40 and felt great! Bar MU 5/4/4/3 the last 7 bad chicken wing on right side slowed my way down. T2b felt fantastic
B. Done
Not really a good representation/comparison to last year. 2017 was 78reps at 6:35 (ish) tiebreak time, id have to check for 100% Today did 10 ea leg bulgarian split squats with 35#kettlebells (these took quite a bit longer than the walking lunges) Used 40# dumbells for the db cleans (others were in use) And instead of stopping at the bmu…i continued with c2b. So with all that…i only got 112. But good training day 😉 Did the planking. Then 2rds of Did barbell hip thrusts with 95# @21×1 x 10 20ea way lateral banded walking Then banded wide step stair… Read more »
17.2- 124
Today- 128.
Only 4 more reps but those were big for me. I struggle on high rep BMU. Still feeling the flu a bit so rest of work out felt bad but BMU felt efficient. Mainly sets of 3&2
2017: 151 did singles on t2b and c2b
2018: 156 did set of 6 in t2b and set of 3 in c2b. Found out that to long rest time between sets due to pore breathing technic when doing c2b
This was a tough week for me, metcon-wise. Anybody else feel that way?
I had two goals today. 1) Be calm and confident and 2) no failed muscle up attempts. Last month during the online comp my BMU were a train wreck and I was unable to complete that workout. Today I was super conservative and they felt great. Happy with the progress and know I could’ve pushed the pace and done more if this was for real.
2017: 115
Today: 112
No bar MU allowed yet, so did 14.3 instead (DL and Box Jump). 26 rep increase – felt great.
2017 – 92
2017 – 116
Sets of 3 on bmu. 4tg round I waited to long to start probably could have swqueezed out a few more
Bmu big improvement last year strated failing in firstvset
Great work Sean!
How was the lunge scored? 5 foot was a rep? Or 25? I don’t remember
Each 5′ interval was 1 point.
A. 2017 -112
Jan. 2018 – 118
B. Complete.
Even with these jacked shoulders I squeezed out 6 more reps than last year. Best part no panic on lunges with 55’s. MRI coming soon on both shoulder and pecs.
Snatching still a no go.
Cya monday.
Solid Bob!
Thank you Coach.
Left shoulder not feeling good so I need to avoid MU. I did interval sprints on the airrunner.
Good call Charles!!
A)118 reps. 6 reps into the bmu of the 2nd round. +3 from last year.
B)Completed
Nice!
Wimped out today and did a pairs endurance pairs WOD instead with he class. Feeling quite stiff. Yoga tomorrow…. Or if feeling good, will attempt 17.2 then.
I feel ya!
Go with yoga tomorrow Rob!
No warm up or mobility, did t2b first UB than 8+8, I managed to keep below 3’ per round for the first 3 rounds. Did triplet and double on BMU.
122 reps (3 rounds, 50 ft wl & 10 BMU). Last year I did 113, so I’m glad I improved especially on BMU but if it shows up again this year I’ll try to finish round 4.
Nice!
Great work Gladric!
Stopped at BMUs so 78..
But, carried on and scaled to pull-ups
Completed another full round so pretty happy.
This felt enormously better than last year, I remember struggling with it all!
This is the one I really struggled with last year! Nice!
Wonderful Nicola!
Warm up and some mobility.
Not really very motivated, wanted to get to second round of BMU’s only finished 1st round of BMU’s. BMU’s sucked! Did doubles… 17.2 was 116, now 102! AAAaaagghhhh!!
Nice work!
Good work Edward and get some good rest so you recover well over the weekend!