It’s workout of the Opens, no reason to hold back now! Leave it all out there!
This is it! The last Open WOD of 2015 and it’s a good one!
Rowing and Thrusters, who saw that coming!…
This one is very simple but has a few things to consider to set yourself up for success.
1. Get Loose! – Make sure to warm up well and spend some time on making your squat feel great. Roll your glutes, hip flexors, quads upper back (thoracic spine) and lats to be able to get in a good rack position. Then spend some time “practicing” your squat and being comfortable there.
2. Smooth = Fast – When you row, just because your body is moving fast, doesn’t mean your making calories go by quickly or being efficient. Focus on a strong drive back from the catch position, then once you get to the end of the stroke, the finish, breath and catch your breath on the way forward, especially on the 21’s.
3. Breath overhead – During the Thrusters, breath and catch a breath with the barbell overhead. At some point, you’ll want to drop it, wait a second, hold it, then take a deep breath and get a few more reps.
4. Have a plan for the bar – If the 95 pound of 65 pound Thruster is a little heavier for you, manage your sets by breaking them up into manageable sets. Then a quick rest, and get back into the next set.
5. Press – during the thruster, focus on using the upper body and pressing more then driving hard with the legs. Yes your legs are important to a thruster but considering you really need them n the rower as well, be smart during the thruster.
Yes this one will be hard, more mentally then physically. Enjoy the challenge. This is the end of the Open, give everything you have and get after this one!