160325 ~ 16.5 or 14.5
14.5......I mean 15.5! What a burner! Today's heats will be running with a rolling start...please arrive early and be ready when your turn is up! The nice thing about this WOD is that we tested this on February 5th (160205)....look back in your logs and take a look at how you did. You first goal is to beat that score!
Some helpful tips:
1. If you cannot complete the Thrusters unbroken, break them up. A good scheme is 7-7-7 (21) , 6-6-6 (18), etc...
2. Keep moving on the burpeess...do not rest on the floor. Always fight to get up quickly. If you need to breathe...breathe at the top. If you rest on the floor, you will end up laying there longer than you need to...guaranteed!
3.This workout is designed to make you suffer. There is no escaping that. Whether it takes you ten minutes, fifteen minutes, or twenty minutes, it is going to hurt. Understand that, embrace it, and remind yourself that if it’s going to suck, you might as well put up a crushing score. Go to that dark place, and leave everything on the floor to finish the 2016 Open!! We will need a tonne of energy to help
1) EMOM 8, alternating:
a) 6 Thrusters
b) 4 Bar Facing Burpees
2) 3 sets:
3 Thrusters, 95#/65#
3 Bar Facing Burpees
Rest 30 seconds
Move fast on each round, get a feel for your transitions and breathing.
Rest 2-3 minutes before starting workout, long enough for your heart rate to come down for easy breathing, but not long enough to get cold.
Bar Facing Burpees
Posted on Thu, March 24, 2016
by Sue Ann Van Damme