Friday, March 4th 2016
OPEN 16.2
We will update the blog as soon as the workouts are released, but we are excited for another big night at the Cove. Turnout was incredible last Friday and we only hope to do it bigger and better this time! There will be kids’ coverage for the 5:30p class but we hope everyone can stick around to cheer on the 6:30p crew. Like last time we will have a pot-luck style after party (or “during party” if you finish the WOD before others) so bring some food, drinks or whatever makes you happy and get ready for another great night of the Open! EVEN IF YOU ARE NOT SIGNED UP FOR THE OPEN, PLEASE COME! It is the Cove community at its finest and we could use your help cheering, judging or keeping drinks flowing!
For those of you NOT doing the WOD at the event, please make sure you secure a judge for another time. Open Gym is usually a good opportunity as many people will be there but if you are taking a regular class that day or plan to do it Saturday or Monday, try to recruit a buddy as coaches might not be available (busy coaching the class or committed to someone else already). Best bet is to post something on the Cove Club and chances are you’ll find someone (yet another reason we love this community)!
As a reminder, we purchased an affiliate ROMWOD account for the gym. ROMWOD is an online mobility program that a number of the coaches have fallen in love with. And remember, to prep you can now stream mobility classes on the main monitors or in the kids room. It’s a great way to prep (or recover) from these kinds of intense WODs.
OPEN WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Coach Matt giving new member Mike H. (we now have two Mike H’s!) tips on climbing a rope for the first time. And another shot of him in action — mission accomplished!
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