Happy Birthday Coach PJ! (Thursday)
Warm Up and Mobility
Movie Clue – Abe Froman
Open Workout 17.2
Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells F 35-lb. dumbbells
VARIATIONS
Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Teenagers 14-15:
Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
MOVEMENT STANDARDS WEIGHTED LUNGE
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Scaled Masters 55+:
Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile.
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your fnal result, your score will be the number of reps completed. There will be another feld in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
78 Reps
Tiebreak 5:22
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 10#
16 sit-ups
8 power cleans 10#
Then, 2 rounds of:
50-ft. weighted walking lunge 10#
16 jump up push ups
8 power cleans
17.2
10 RX
Tiebreak – 12:00
Did the first 50ft lunge at Masters rx (20#) – killed it 🙂 Then modified the remainder to do what I could and what would not agitate my knee.
16 situps
8 dbpc @20#
Next round
50ft Unweighted lunges
16 situps
8 dbpc @20#
Next 2 rounds
50 ft Unweighted lunges
16 jumping c2b attempts (counted rep as long as chin over bar)
8 dbpc @20#
Time ran out at the beginning of the 4th or 5th round as I tried to lunge over the line 🙂
If you haven’t been to a Friday Morning Fiesta, you should come join us some morning. So much energy and excitement.
Great job all stars! Congrats Ashley on your first pull-ups!!
Thanks for stopping by Coach Mike.
Thanks Coach Pj – great getting us warmed up and organized.
17.2: 102 (11:55 tiebreak)
Thank you Lloyd – I pretty much focused entirely on the movements. I have no idea about times and reps, I just did what you told me to do. Awesome.
I’ll have to take a look at my sheet some time and see how each round compares.
I will say that Mike and PJ suggesting the vertical dumbbell on shoulder worked for me.
Great energy 6am! Thanks a ton PJ.
17.2: 136 scaled (11:55 tiebreak)
Anna was a terrific coach. She kept me going through the lunges (which were really tough for me).
Thanks for a great class, PJ.
WOO HOO 17.2!
78 reps of 10# lunges/sit-ups/power cleans
Lunging is a no no for me. Left knee does not do well but it’s the Open so I have to try. Wore all my knee sleeves – would have worn more if I had them – and got it done. Thank you Theresa – I lost it a couple of times and thought I couldn’t stand up but I did. Over and over again. Appreciated the encouragement.
Wished that I could have gotten a little closer to a chest to bar but I did get chin over. Progress for sure.
Loving the Fiesta feel to our mornings! All Stars amazing as always!
Thanks Coach PJ – you get the first crack at trying to explain the movements and get it organized for the day. Always appreciate your tips and warm ups. ON POINT!
Great to have Coach Mike come through too – Boom box those DB! And I keep hearing “Live to WOD another day!” It’s my mantra for the Open and it keeps me safe and strong!
See you tonight Rail Trailers!
Loved this workout! 78 reps. Got stuck at BMUs as I expected. T2B felt really good!
17.2 – 115 reps
This was a really difficult workout but I loved every second of it! Huge shoutout to each and every one of you for giving support as Mike and I got after it. Special thanks to the boss man for doing the WOD with me. Second workout of the open and I have already gotten so much more out of it than I could have ever imagined! Way to get after it CFRT!
You got it buddy, couldn’t let you WOD alone. Probably not the smartest thing doing that workout twice in one night, but i played it smart. You did an awesome job tonight!
137 reps.
Had a tough day, wasn’t sure I was gonna be able to do 17.2 today… but came in, and with Marie, Joe, and other friends watching over me, I did the wod- thank you! I would love to do this one again, will see if I have time!
Great job everyone!!!! Let’s see what 17.3 brings!
93
Great work, everyone.
Thx to Gary for judging and shout all to everyone for the support.
Enjoy the night.
17.2
78 reps- got stuck at BMUs as expected.
tie-break- 8:47- think I could’ve pushed harder with the lunges and T2B.
Thanks for pushing me Bobby!