OPEN WOD 19.4 3/15/19
(Reps, Rx+, Rx2, Rx3)
w/ a 12 Min Timer:
3 rounds of:
10 snatches (95#/65#)
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Score is total time. If you do not finish record the number of reps you complete.
Tip: This workout has an aggressive time cap. Scale to a level that will allow couplet 1 to move very quickly!
Purpose: This workout is another elegantly designed couplet providing a pull/push combination. The built in rest allows us to maximize intensity further. The two couplets are mirrored after one another, with the first using a barbell for a pulling movement, and the latter utilizing an upper body gymnastics pull. This tests our ability to move an external object, and our own body weight. Additionally, it challenges our ability to get up off the ground, a hallmark of functionality throughout our lives.
Purple Rx+: As written
Blue Rx: 75#/55#, sub pull ups
Orange Rx2: 65#/45#, Sub 18 Jumping CTB Pull Ups, Sub Regular Burpees
Yellow Rx3: Sub Hang Powersnatch (45#/35#), bodybuilders (athletic burpees), 18 Jumping Pull Ups
White MODWOD: Sub Russian Swing (35#/26#), bodybuilder to box, Ring Rows
| 1st | 69 Rx+ | Rachel T Fri, Mar 15, 2019 | | 2nd | 66 Rx+ | Alyssa C Fri, Mar 15, 2019 | | 3rd | 100 Rx | Katriel-Maria Fri, Mar 15, 2019 | | 1st | 118 Rx+ | Seth B Fri, Mar 15, 2019 | | 2nd | 112 Rx+ | Nate D Fri, Mar 15, 2019 | | 3rd | 100 Rx+ | Wesly Fri, Mar 15, 2019 |
| Vince | 11:31 Rx2 | 132 reps | | Spencer Da | 106 Rx2 | | | Julia Goldst | 11:48 | R DB snatch (35#), SA burpee, SA ring row | | Derek N | 69 Rx | | | Heather Lo | 11:28 | white | | Rhea | 10:45 | 15lb kb, white | | Diana W | 126 Rx2 | didn't get to last round | | Katheryn | 66 Rx | 6:10 tie break | | Cherise | 67 | rx for old ladies | | Katriel-Maria | 100 Rx | | | Seth B | 118 Rx+ | 3:16 8 BMU rd 3 | | Boots | 85 Rx+ | | | Scott B | 67 Rx+ | 7:10 | | Wesly | 100 Rx+ | | | Pete | 104 Rx2 | | | Jayne | 80 Rx3 | | | JASON BEN | 100 Rx | 95# snatch | | Jonathan A | 114 Rx | Open 19.4 Scaled 5 rds + 4 | | Todd N | 90 Rx+ | 4:35 | | Rachel T | 69 Rx+ | | | Alyssa C | 66 Rx+ | So close on that BMU!! | | Nate D | 112 Rx+ | | | Deven D | 92 Rx+ | | | Bj | 86 Rx2 | #75 snatch | | Kirklin | 101 Rx2 | | | Keith C | 11:06 Rx3 | did masters 60+scaled |
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