February 12, 2016 – Masters Open Prep

Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Hamstring Floss x 12 pulses per side
Interval 2 – Single Leg Banded Good Mornings

x 30 seconds max reps per side
Interval 3 – Thoracic Rotation x 10 reps

A.
40-54
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lb.)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95 / 65 lb.)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95 / 65 lb.)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds

55+
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (65 / 45 lb.)
10 Chin-over-Bar Pull-Ups*

From 3:00-6:00
2 rounds of:
12 Overhead Squats (65 / 45 lb.)
12 Chin-over-Bar Pull-Ups*

From 6:00-9:00
2 rounds of:
14 Overhead Squats (65 / 45 lb.)
14 Chin-over-Bar Pull-Ups*

Etc., following same pattern until you fail to complete both rounds

*Masters Women 55+ do Jumping Chest-to-Bar Pull-Ups

B.
Three sets of:
Single-Arm DB Press x 5-6 reps per arm
Rest 60 seconds
Weighted Strict Supinated Chest to Bar Pull-Up x 2-3 reps
Rest 60 seconds
L-Sit Hold x 45 seconds
Rest 45 seconds

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Litsa Olsson
Litsa Olsson
February 13, 2016 10:36 pm

Mob done
A. 87 reps. (2014-83) (2015-124) One shy of next round, tried some butterfly ctb but slow and had no reps. may be better off with all kipping.
Then did Hero wod Josh 8:19

Dutch Orange
Dutch Orange
February 13, 2016 3:12 pm

DMA Done

A. 192 (+16, went too fast though 14, had 30 seconds left at the end of the round. Heart rate was very high at the beginning of the 16 round, cost me )
B. Done 40#s, 25, Accumulated 45secs

CRSunshine48
CRSunshine48
February 13, 2016 6:45 am

A) So frustrated with this one! Last year I only got 66 reps but finally made it beyond 3 min, Today only 67 reps. I think was overly relaxed with my approach today…my OHS certainly felt stronger than last year. I decided to break my c2B up early to hopefully save my shoulders a bit for the OHS. I’d like to redo this again with a little more urgency.
B) Used 26# KB for single arm presses x 6; supinated C2B up to #15; L-sit :40/:25-:10/:30-:10

S. McAdams M 39(40-44)
S. McAdams M 39(40-44)
February 12, 2016 7:21 pm

Mobility done
82 today (2015 score 126) not frustrated just need to get better at pull ups. OHS actually looked good and felt smooth. CTB has been a goat of mine for years.
40lbs for presses “felt light”
26lb KB for CTB dead hang
L-sits done on rings and broken up in 10-20 second sets

Full effort full victory

Art Erickson (48/6'/195/SWest)
Art Erickson (48/6'/195/SWest)
February 12, 2016 6:36 pm

Mob done
170 – OHS not a problem, just fatigued on the C2B. (2014 score was 143).
B. Presses at 50, 25# weighted vest for C2B, GHDSU 3×15

Cheryl Blank (40-44)
Cheryl Blank (40-44)
February 12, 2016 11:09 pm

Great Job!

Scott Boyden (45, 6' 185)
Scott Boyden (45, 6' 185)
February 12, 2016 6:25 pm

Mob done
A. 142. About 100 less than I expected. I could list my excuses, but they’d be just that…
B. Skipped to do class wod: 15.2, 86 reps, 10 better than last year. Learning to kip the HSPU helped quite a bit.

Vince Salemi (41, 5'7" 168# )
Vince Salemi (41, 5'7" 168# )
February 12, 2016 6:18 pm

Mobility: Complete
A. 139. Scored 196 in the open. Extremely disappointed in this and still trying to figure out what the heck happened.
B. Complete. Single arm DB Press @ 50# (heaviest I had access to), supinated pull-ups @ 50#

Tracy OConnell (40-44) 5'1 118
Tracy OConnell (40-44) 5'1 118
February 12, 2016 6:05 pm

All activation and mobility done!
15.2. 189 reps! So… Last year I got 121. I was very happy with this jump.
All OHS unbroken 10, 12 UB on CTB then broke them into 5s pretty much for 14 and into 16. Most improved on the OHS because last year I couldn’t snatch and had to clean then press. So much better this year.
B. Done. With 25 # fb and 14# wall ball on CTB supinate do pull ups. 45 second L sits on the floor.

Leticia Ficek (F, NW, 45)
Leticia Ficek (F, NW, 45)
February 12, 2016 8:29 pm

Awesome improvement! Great job!

Holly S. (40-44)
Holly S. (40-44)
February 12, 2016 8:48 pm

Wow Tracey!! Awesome work!!

Andy Huebner 43/6-6/235
Andy Huebner 43/6-6/235
February 12, 2016 5:57 pm

A. Worked up to a heavy single Back Squat 375 then 3 reps 300/300/305/315 80-85% off of todays single
B. This is NOT in my wheelhouse! Lol. Did kipping pull-ups and got 128 reps ?
Al & Cheryl killed it though so hats off to them!
C. Done

Matt Beals (6'1", 200, 49)
Matt Beals (6'1", 200, 49)
February 12, 2016 6:59 pm

Totally a short guy workout…short ROM is really key on this, sucks for us…good job

Jay Werstler
Jay Werstler
February 12, 2016 5:54 pm

A. 130, 3 rep improvement. I was hoping for more. Really need to work on c2b as a skill and develop consistency.
B. KB presses@1.5×6, c2b x3@10,20,25#, L-sit :25/:10/:10, knee raise X :45×2

Kincaid Krizek (44 5'9" 195)
Kincaid Krizek (44 5'9" 195)
February 12, 2016 5:28 pm

Mobility done.
A. 132. Tied last year. Kind of a let down. Wasn’t anywhere near where I can go endurance wise, just really need to work on better C2B. OHS felt easier though….
B. 35# press, 20 C2B, l-sit

Albert Police 48 (5'4"/167lbs)
Albert Police 48 (5'4"/167lbs)
February 12, 2016 5:27 pm

A. 242 reps- 6 less reps than last year- legs did not feel fresh- C2B not smooth
B. Done w 40 on press then 35 on c2b and subbed 15 GHDs for l sit

Cheryl Brost Hawaii 40-44
Cheryl Brost Hawaii 40-44
February 12, 2016 5:22 pm

Mob done
A. 263 reps (PR. 2 more than 2015, 22 more than 2014.)
B. Done. 25# on left arm, 30# on right arm. 20# strict chest to bar. 45 secs/35-10 secs/35-10 secs.

Still trying to decide if it’s better to keep going unbroken on c2bs as long as they are feeling smooth and rhythmic or better to break them up earlier??? Today I went unbroken all through the 10s, 12s, and halfway through the 14s. All ohs were unbroken except the first set of 18.

Kincaid Krizek (44 5'9" 195)
Kincaid Krizek (44 5'9" 195)
February 12, 2016 5:53 pm

With your skill level it probably didnt hurt to go unbroken the first 7 minutes. Was great watching you and Al crush this one.

Leticia Ficek (F, NW, 45)
Leticia Ficek (F, NW, 45)
February 12, 2016 8:31 pm

Great job Cheryl!

Cheryl Brost Hawaii 40-44
Cheryl Brost Hawaii 40-44
February 12, 2016 8:41 pm

Thanks Teesh! Nice PR for you too!

Cheryl Blank (40-44)
Cheryl Blank (40-44)
February 12, 2016 11:10 pm

Nice Job Cheryl!

Al 52 5'4" 152
Al 52 5'4" 152
February 12, 2016 3:38 pm

A. 205 (7 more than 2015 Open)
B. Done

Cheryl Blank (40-44)
Cheryl Blank (40-44)
February 12, 2016 2:52 pm

Mobility Done-
4o Rep PR!!!!
This WOD was my struggle for 2 years in a row…
10 UB OHS
3 C2B then singles
10 UB OHS
Single C2B
12 UB OHS
single C2B
7OHS the 5
last 2 C2B singles
Done-#35
L-st 15 Seconds
X3

Nichole DeHart
Nichole DeHart
February 12, 2016 4:24 pm

Great work Cheryl!!

Cheryl Blank (40-44)
Cheryl Blank (40-44)
February 12, 2016 5:03 pm
Reply to  Nichole DeHart

Thank You Nichole

Matt Beals (6'1", 200, 49)
Matt Beals (6'1", 200, 49)
February 12, 2016 2:44 pm

A. Made up EMOM 15 Jerks : 215# across
B. Made up 5,3,1. 5,3,1 waves Back Sq last set 335# (Only able to hit 4 at 300, quite a grind…)
C. 195 (180 /176 2015/2014)

Nichole DeHart
Nichole DeHart
February 12, 2016 4:24 pm

Nice Matt!!

Pete Mongeau
Pete Mongeau
February 12, 2016 1:40 pm

mobility then worked up to a kinda heavy OHS

A. 198 3 rep better shoulda had 200+ Complete shit show on C2B could not find sync until the 14s, OHS much better then last year
B. Did some accessory work GHD Bent Row and LSits

Going workout with class tonight then take weekend off

Rob Gray 55 SW Region
Rob Gray 55 SW Region
February 12, 2016 1:35 pm

A. 267 in 55+ division
B. Done. 55lb db, added 3 rounds of pistols 8/leg

KTaylor (50-54)F
KTaylor (50-54)F
February 12, 2016 1:32 pm

133 – last years open 86. Pretty excited. Thanks for the great programming

Nichole DeHart
Nichole DeHart
February 12, 2016 4:25 pm

Great improvement!!

sean queller
sean queller
February 12, 2016 1:20 pm

A. 130 +11 from last year (definitely feeling the past few days and dont feel like my shoulders were recovered from wednesday as pullups felt tougher than they should have, but squats felt strong
b. just db presses and l sit holds

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