“180326-Class”

"18.5" / "The Other One" Class WOD

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  • AMRAP in 7 minutes
  • “18.5”
  • AMRAP 7:
  • 3 Thrusters (100/65)
  • 3 Chest-to-bar pull-ups
  • 6 Thrusters (100/65)
  • 6 Chest-to-bar pull-ups
  • 9 Thrusters (100/65)
  • 9 Chest-to-bar pull-ups
  • 12 Thrusters (100/65)
  • 12 Chest-to-bar pull-ups
  • 15 Thrusters (100/65)
  • 15 Chest-to-bar pull-ups
  • 18 Thrusters (100/65)
  • 18 Chest-to-bar pull-ups
  • -or-
  • "The Other One"
  • AMRAP 7:
  • 3 Kettlebell Swings (53/35)
  • 3 Goblet Front Squats (53/35)
  • 3 Burpees
  • 6 Kettlebell Swings (53/35)
  • 6 Goblet Front Squats (53/35)
  • 6 Burpees
  • 9 Kettlebell Swings (53/35)
  • 9 Goblet Front Squats (53/35)
  • 9 Burpees
  • 12 Kettlebell Swings (53/35)
  • 12 Goblet Front Squats (53/35)
  • 12 Burpees

With this being the last official day of the Open, this means that this will also be the last Monday where we provide multiple workouts for class until next year. Athletes have the option of re-testing “18.5” or completing “The Other One”. Similar to previous weeks, there are a couple scenarios based on class size. If there are an equal or greater amount of athletes doing the alternate workout, you can run all those athletes in the first heat. Once finished, they can cheer on or judge athletes completing the Open who need it in the second heat. This also gives athletes completing “18.5” more time to warmup. However, if there are more athletes doing “18.5”, you will have to run Open athletes in both heats. The weight in the alternate workout should be something that athletes are capable of completing 21+ repetitions unbroken of each movement.

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Both options today are ascending ladders. As we know from Friday, the first few rounds are the buy-in, with the majority of the work beginning around the sets of 12 or 15. Controlling speed and breathing until this point will allow athletes to continue to move forward consistency through those bigger sets. If athletes break because they want to and not because they have to, their rest between sets will be much shorter.
Source: wodwell.com
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